Cardiovascular Training
About Cardiovascular Training
Cardiovascular training, also known as endurance aerobic activity, enhances your cardiovascular fitness. Regular endurance exercise improves the pumping capacity of your heart and the efficiency of your circulatory system.
It is important to progress gradually in your mode of exercise, as well as in your training frequency, intensity and duration. For example, if you are overweight, it may be best to begin with recumbent cycling because it supports both your body weight and your back as you exercise.
Once you approach a moderate conditioning level, you may move a bodyweight activity such as treadmill walking. Although somewhat more vigorous than body support exercise, the dominant movement pattern is horizontal.
Your next progression may be to a stepping / stair-climbing machine. These exercises use your body weight in a vertical movement pattern that is more physically demanding.
Example of Beginner Stationary Cycle Program
Week 1: Exertion level is easy (duration 6-12 minutes).
Week 2: Exertion level is easy (duration 10-16 minutes).
Week 3: Exertion level is moderate (duration 14-20 minutes).
Week 4: Exertion level is moderate (duration 18-24 minutes).
Week 5: Exertion level is moderate (duration 22-28 minutes).
Week 6: Exertion level is high (duration 35 minutes).
Week 7: Interval training (alternate 4 mins at moderate exertion with 2 mins at higher exertion for about 24 mins
Progress to Intermediate Cardio Training Program / Cross-Training Options
As you progress to intermediate status as an endurance exercise, our trainer may help you to choose to perform interval training on a regular and systematic basis. We will help you to determine to use more subjective or a more objective means for determining your exercise effort during your interval training sessions.
With the subjective method, we will help you to estimate how hard you are exercising compared to an all-out (100%) effort. For example, an easy workout segment might correspond to a 60% exercise, a moderate workout segment might correspond to a70% exercise effort and a hard workout segment might correspond to an 80% exercise effort.
The objective method requires checking your exercise heart rate, accomplished by periodically taking your pulse or wearing a commercial heart rate monitor. During interval training, your heart rate maybe about 65% of maximum during the easy segments, and about 80% of maximum during the hard segments.
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