What is cardiovascular training?
Cardiovascular training or aerobic training is a type of exercise designed to increase muscle perseverance by improving heart and lung performance to distribute oxygen to the muscles. Cardiovascular training can also help achieve and maintain a healthy weight by burning calories. Exercise of this type use large muscle groups and involves an increase in heart rate to the target speed for at least 30 minutes.
Cardiovascular training is an important part of the health regime. Ideally, this should be done at least three times a week, every time for at least 30 minutes. Some popular cardiovascular training exercises are strength, running, swimming, cycling aerobic dance and step. The use of more than one type of cardiovascular exercise can be a practice called cross training, even more efficient than the use of only one. Beginners CAN start with a lower target heart rate, approximately 50% of the maximum. When using the target heart rate 50% to 70% of the maximum heart rate will beAbout 85% of burned calories come from fat. If your goals are to maximize the performance of your cardiovascular and respiratory system, creating your endurance, keeping your heart rate 70% to 80% of your maximum heart rate. Cardiovascular training at this level can increase the size and strength of someone's heart.
If you want to determine the ideal heart rate for cardiovascular training, first determine the resting heart rate. This is best done in the morning when the body is as close as possible to the rest. Find a pulse on your neck or on the inside of the wrist slightly by pressing the index and the middle finger. Do not use your thumbs because your thumbs also have a pulse. Using the watch with the other hand, calculate the Number of Heart in ten seconds, then multiplied by six. For maximum accuracy, repeat this process for three consecutive morning and the average result for resting srderises frequency.
If you want to find maximum heart rate, subtract your age from 220. Then subtract the resting heart rate from the maximum heart rate and determine the heart rate reserve. Depending on your goals, determine the range of your target heart rate. Multiply the heart rate reserve maximum and minimum level of your target heart rate - say 60% and 70% - and then add the resting heart rate to each number to find maximum and minimum rhythms per minute of the target range of the heart.
Since it is important to maintain a certain heart rate for cardiovascular training, nor do you reach or exceed it, it is important to monitor your heart rate during exercise. Many cardio machines allow the user to constantly measure its heart rate and there are also bracelets that serve this purpose. Alternatively, the clock with the other hand or the stopwatch can be used to take the pulse at regular intervals to determine whether it is in the exercise in the targetHeart frequency zone.