Training your Cardiovascular System

Most of the time people who want to get fitter just check out some videos on YouTube or they find applications to their phones with a fitness program to follow.

This system can work for some people but not always reflect what you want to do and you will most likely end up on their drop after a few sessions.

You need to do what you and your body wants to do, not what you think it cool for a while.

The first thing you should do:

Begin training your cardiovascular system.

In fitness terms this is called "Aerobic exercise" means any exercise that makes your heart pumping, such as walking, cycling, swimming, paddling and climbing stairs to name a few.

Why Aerobic Exercise?
Heart and lungs are now "trained" to defend what you do in a normal daily life, not heavy weight training and 10km marathon on Sunday.

If you try to push too much they will give up on you, you will feel very tired too quickly and you can take days to recover from your workouts. Easily you will leave your fitness routine with lazy sentence such as: "I can not do it, it's too much for me".

You have to understand what your heart rate should be trained to get the results and really improve on each exercise.

Even if you are cross-country champion when you're young now your body is the result of "training" that is different from your lifestyle past few years and it's doing the best at what you used to do. NOT cross country.

When you perform any activity demand the amount of oxygen your body to burn energy. The more intense the activity of the more oxygen you need.

Depending on the intensity of the activity of your body will burn more energy and will need more oxygen for this process. Here is when blood is pumped out of the heart come up with fresh oxygen from the lungs.

In addition to the supply of oxygen, the blood also carries all the nutrients and components necessary to rebuild your muscles and recover from your workout. Something like Gatorade for the cell.

After the delivery of oxygen and nutrients, blood-loaded with waste from energy consumption and carbon dioxide creates a "cleansing" effect and when returning to your lungs will exchange this waste material with a new fresh oxygen and continue the cycle.

After working out your body will still need a healthy blood supply is good for some time to recover muscle (assume that if you are a smoker).

Let Calculate your aerobic training.
Just as a quick note that information VO2 Max is the maximum amount of oxygen that can be transported from the lungs to the tissues of your body.

The ideal amount of oxygen required during your training should be between 55% and 85% of your VO2.

You do not really care right now about how much of your VO2, but, by monitoring your heart rate is possible to check the ideal amount of oxygen required to have a successful training effect.

This is called Target Heart Rate (THR).

Check the heart rate at rest (resting heart rate 75bpm say for example).

Then we can use the Karvonen formula as follows:

Let individuals aged 35 years our example.

220-35 (age) = 185
185-75 (resting heart rate) = 110

we multiply the result by the level of our target
110 x 0.55 = 60.5 (55%)
110 x 0.85 = 93.5 (85%)

We add heart rate back (75bpm)
60.5 + 75 (resting heart rate) = 135 (minimum THR)
93.5 + 75 (resting heart rate) = 168 (maximum THR)

Here you have it! Individuals aged 35 years and this should keep the heart rate 135bpm and 168bpm in between to enable real training effect on the body and improves the cardiovascular system.

Most machines have a heart rate monitor to keep an eye on your performance. If you are working in
the fresh air you might consider investing money in the heart rate monitor watch.

How Long Should You Train?
Usually it is recommended to train at this THR range for 20 to 60 minutes at least 3 times a week to get real results.

This is when you could end up dominating the limitations of your training.

If you have been a couch potato for a while, may be a difficult thing to do just to achieve a minimum of 20 minutes of exercise.

When you are just starting out you may go easily but steady pace.

Set your goals now.

Put in your mind that a minimum of 20 minutes will be achieved within 2 weeks for example (6 sessions).

The first session set a target of 10 minutes and increase 2 minutes for each day of the session and you will have your first 20 minutes in 2 weeks.

This "light" training not a weak statement about you, but it is necessary to create the foundation of a real training.

In a few words: Train your body be trained.

After all, you teach your body to work in a more efficient way, do not ask what is physically impossible ... yet.

At the end of the second week you will be surprised that you double your training time and you can retain more intensity than when you started.

Remember to drink plenty of water and wear light clothing, avoid fancy rubber gym and tight
dresses. You should be comfortable first.

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