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Exercise that challenges the heart is a simple part of an exercise program - almost anyone
can walk, run, treadmill, climb steps or bike. But, creating a progressive, time efficient and
results oriented cardio program takes a little planning. A properly designed and consistently
performed cardiovascular training program is an essential part of your program if you want to
improve your health and lose weight or maintain a healthy lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart
disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that you can
keep at for several minutes or longer and increases your heart rate. Activities that have the
potential to condition the heart typically involve the large muscles of the hips, thighs and
buttocks. Examples include walking, hiking, jogging, running, cycling, in-line skating,
swimming, cross-country skiing and stair stepping.
Benefits of Aerobic Training
Health benefits of aerobic exercise include the following:
1. A stronger and healthier heart.
2. Increased HDL. This “good” cholesterol helps keep your arteries unplugged and
healthy.
3. Decreased total cholesterol. This is the debris in your blood that can clog your
arteries.
4. Reduced blood pressure. Even moderate exercise can help.
5. Reduced risk for heart attack and stroke.
6. Decreased body fat and an ability to help you reach your desirable weight. You’ll
become a better fat-burner and burn a lot of calories every session.
7. Decreased risk for diabetes.
8. Reduced feelings of anxiety, tension and depression.
9. Improved sleep.
10. Higher levels of energy. Efficient delivery and use of blood and oxygen is the key to
increased vigor and performance.
CARDIOVASCULAR CONDITIONING