For all exercisers, building cardiovascular strength and endurance should be a primary goal. When your cardiovascular system is toned and in good health, even everyday tasks become easier. The greater your aerobic capacity, the longer and harder you can work out, allowing you to burn more calories. So how do you build this precious commodity and improve your fitness level?
The best way to begin is by assessing your current level of cardiovascular fitness. If you have a personal trainer, he or she can use professional testing equipment to determine your aerobic strength. For the rest of us, here's a simple routine that help you identify your level of strength, followed by some tips for cardio toning.
Begin by standing with your feet about shoulder-width apart and your arms resting comfortably at your sides. Take a deep breath and begin walking briskly, swinging your arms gently. Continue this warm-up for about two minutes and then begin performing jumping jacks. Use both the arms and legs. Perform as many jumping jacks as possible for three minutes without resting. At the end of three minutes, stop moving and take your pulse. Your ideal heart rate for cardio conditioning rate should be about 75-85% of your maximum heart rate (MHR). A very basic method of finding your MHR is to subtract your age from 220. If you are thirty-two years old, subtract 32 from 220. This equals 188. Seventy-five to eighty-five percent of 188 equals 144 to 160; therefore your ideal heart rate for maximum cardiovascular conditioning is 144-160 beats per minute. Remember that this basic formula can only give you a general range. Electronic devices are available that track your vital statistics as you exercise. You may want to invest in one of these tools if you are serious about getting the very best cardio conditioning possible.
Back to the MHR: if your heart rate was significantly above the upper ranges of 85%, you need to scale back your activity and work on building more cardio strength without placing so much stress on the body. On the other hand, if your MHR was below 75%, that's a sign that your aerobic health is good and you have a green light to work harder. Having a heart rate that's solidly in the seventy-five to eighty-five percent range indicates that you are at a comfortable stage within your aerobic strength and can increase activity slightly to build more capacity. Always remember, though, if you feel lightheaded or dizzy during a workout, stop moving immediately and rest until you feel better.
Building Aerobic Capacity through Exercise
These are simple strategies to condition the cardiovascular system and increase your aerobic capacity without complicated equipment or daily gym classes. Go with whatever method appeals most to you and you’ll be much more likely to stick with it.
Lengthen Your Workouts
This is a simple trick that many people overlook. If you increase your workout by fifteen minutes you can burn up to one hundred additional calories and give your metabolism a stronger boost, as well as require your cardiovascular system to sustain working and increase capacity. If your typical workout lasts about thirty minutes, increase it to forty-five minutes three times per week. You should start to notice a difference within three weeks. Adding more time to every workout will bring results faster.
Get Wet to Build Strength
Swimming is one of the least appreciated workouts. Swimming requires you to pace your breathing and rely on your aerobic capacity when you are underwater and cannot take a breath. Since the water supports your weight and makes you more buoyant, you are able to work more of your muscles. This requires more air to drive your system. Start doing one swimming workout of thirty minutes twice weekly and you will feel a difference in less than three weeks. Most people are truly amazed at the changes in their bodies and breathing capacity when they add swimming as a regular workout.
Use the Arms to Increase Lung Power
If you are a dedicated walker or jogger, this is one of the easiest changes you can make to your regular program. No need for special equipment or locations. Simply add arm movements as you move your legs. This works best for walkers, who move at a slower pace than runners and can more easily incorporate arm motions into the walk. Try raising your arms over your head for two beats and then lowering them back down. Sure, it may look funny, but your heart rate will increase, thereby building up capacity in your lungs.