Cardiovascular Training
During
the summer months many people get outside and exercise and that
usually means doing some form of cardiovascular activity. Cardiovascular
exercise for improving the functioning of the heart and lungs (cardiovascular
system) is recommended for all individuals. Clearance by a physician
should be obtained for individuals over the age of 35 or those with
risk factors for cardiovascular disease.
For
maximum effectiveness and safety, cardiovascular exercise has specific
factors that are referred to as the FITT Principle. The FITT Principle
stands for Frequency, Intensity, Time and Type. As far as frequency,
(despite your level of fitness), you should engage in cardiovascular
activities 5 to 6 days a week. The intensity will depend on your
fitness level, but you should work toward getting to a breathy state
(able to say only about 3 words at a time). Time will also depend
on your fitness level. Some experts say always do an hour but I
say if you have been a complete couch potato, start with 30 minutes
and work up from there. It only takes a few weeks to build up your
endurance. Type, is a choice but I will caution you that the human
body adapts very fast. So, if you have been doing the same routine
for a long time, get out of your comfort zone and switch for a while.
It
is also very important to warm up, cool down and stretch for injury
prevention and safety.
As
far as equipment, be sure to have the appropriate apparel for the
exercise, including good footwear. If your shoes or hiking boots
are old, be sure and update them. If you use your foot apparel daily,
it is likely that you need to reassess the effectiveness of the
footwear every three months. Signs of footwear that is becoming
ineffective include, foot pain, shin pain, back pain, hip pain,
leg fatigue and foot fatigue.
A
cardiac monitor is a must for anyone who consistently exercises.
This is a convenient and accurate way to check your heart rate without
having to stop. Often people gauge their intensity by how much they
are sweating or how fatigued they feel but the cardiac monitor tells
no lies. Often you think you are “maxing out” only to
find you are at a sub-optimal heart rate.
Once
you move into cool down, it is important to note how long it takes
you to recover. That is the true sign of cardiovascular fitness.
Your heart rate should drop within 10-15 seconds once you move into
cool down.
Bottom
line; get cardiovascular testing done by a personal trainer who
knows what they are doing. We are happy to give a free cardio test
and calculate training heart rates for anyone who asks. That is
the best way to assess your status and progress with your cardio
exercise routine.
