Today: 14 Oct 2008
Cardio workouts increases your heart rate, improves your circulatory system, burns calories, reduces the risk of disease, improves health and increases blood flow throughout your body. Regular participation in cardio workouts will improve your cardiovascular fitness. Cardio workouts are essential for sports. If your sport requires a high level of aerobic fitness, cardio workouts must form an integral part of your training.
Cardio workouts improves the heart and cardiovascular system so blood and oxygen can be delivered around your body more efficiently, increases your body's ability to utilize oxygen and increases your body's ability to recover from heavy bouts of intense exercise.
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What is cardiovascular training?
Cardiovascular training increases the heart rate, improves the circulatory system, burns calories, reduces the risk of disease, improves health and increases blood flow throughout the body. Your cardiovascular fitness will improve from regularly participating in cardio exercise. Cardiovascular training is essential for sports. If your sport requires a high level of aerobic endurance, cardiovascular training must form an integral part of any workout.
What is the purpose of cardiovascular training?
Cardiovascular training improves the heart and cardiovascular system so blood and oxygen can be delivered around the body more efficiently, increases the body's ability to utilize oxygen and increases the body's ability to recover from heavy bouts of intense exercise.
What is target heart rate?
Your target heart rate is a helpful way to make sure your level of exercise is not too high or too low. You can use your target heart rate to evaluate your initial fitness level and your progress over time. During exercise you should monitor your heart rate and exercise at your target heart rate % if you wish to achieve your fitness goals. Gymbods.com calculates your target heart rate during your workout.
How do I calculate my maximum heart rate and target heart rate?
The lower your heart rate, the fitter you are and the harder you can work to achieve a more toned appearance. Your heart rate is best taken in the morning after a good nights sleep before you get out of bed. Exercise and rest can affect your heart rate. Your heart rate generally rises with age and is often lower in physically fit people.
Gymbods.com calculates your target heart rate during your workout, but if you wish to calculate your heart rate manually, refer to the following calculation:
Men 220 minus your age = 100% of your maximum heart rate.
Women 226 minus your age = 100% of your maximum heart rate.
There are five training zones when talking about heart rate percentages.
Zone 1: RPE 5-6: This is the easiest zone and best suited to beginners. This zone has shown to help reduce body fat, blood pressure and cholesterol. 85% of the calories burned in this zone are from fats. This is 50% to 60% of your maximum heart rate.
Zone 2: RPE 6-7: This zone is more intense than zone 1 but you will burn more calories. Fat calories burned are 85%. This is 60% to 70% of your maximum heart rate.
Zone 3: RPE 7-8: This zone will improve your cardiovascular fitness. This is your preferred zone if you are training for an endurance event. More calories are burned with only 50% burnt from fat. This is 70% to 80% of your maximum heart rate.
Zone 4: RPE 8-9: Benefits in this zone are VO2 maximum. VO2 is the highest amount of oxygen you can consume during exercise. Your endurance will improve if you train in this zone. This is a high intensity zone burning more calories. Fat calories burned are 15%. This is 80% to 90% of your maximum heart rate.
Zone 5: RPE 9-10: This is a very intense zone burning most calories. Most people will only be able to stay in this zone for a short period of time. This is 90% to 100% of your maximum heart rate. This can also be known as the danger zone.
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