Interval training includes at least 30 minutes per day four times a week of cardiovascular fitness training. A cardiovascular health training program expands the lungs and increases the heart beats per minute. This is good for anti aging, stress management, and power on demand. The amount of stress during the cardio training exercises determines if calories burned come from fat or carbohydrates.
Possible cardiovascular exercise benefits include a reduced risk of heart attack, stroke, peripheral vascular disease, immune mediated disease, diabetes, lupus, arthritis and other conditions. Using muscles, expanding lungs, and pumping the heart expedite the removal of toxins and waste products. Even weight training exercises that elevate the heart rate above normal improve cardiovascular health.
Some common cardiovascular fitness training exercises are elliptical trainers, rowing, hiking, jogging, dancing, running, baseball, basketball, soccer, walking, and swimming.
Before choosing a cardiovascular training program, consider the stress and intensity level. You want to find a cardio workout that can motivate you to continue. You need to learn the specifics of the cardiovascular exercise in order to remain injury free and healthy.
It may be wise to hire a fitness trainer, at least at first. Trainers have received special education that can help you progress more quickly. They can motivate you to stay with the program. They can suggest a complementary cardio workout. If you start with a running routine you may not know about the specific stretches and warm up to prevent foot and leg injuries.
One way to monitor a cardiovascular fitness training program is through maximum heart rate. As a person grows older the maximum heart rate attainable tends to become lower. This comes from age-related weakening of the heart muscles. There is still an easy way to determine the target heart range regardless of age. Simply take the number 220 and subtract the person’s age.
If you are 40 years old, your target heart rate is 220 minus 40 which is 180. This the maximum heart rate that you should not exceed. During a stress test with a cardiologist your heart rate is not allowed to go above this number.
For anti aging cardiovascular health training the heart rate should be between 60% and 80%. If you are 50 years old your maximum heart rate is 220 minus 50 which is 170. Taking 70% of that is 119. Your cardiovascular fitness exercise should not force your heart beat above 119 beats per minute. Given time and practice your heart beat range can increase closer to your maximum heart rate.
Young athletes may want to stress the heart to the maximum. This allows peak performance when sudden bursts of energy are required.
Training at 70% of maximum heart rate increases blood vessels and expands the lungs. At this rate 50% of the calories burned come from fat. Another 50% come from carbohydrates. Only about 1% come from protein. This is good. At 80% the burning of calories is 85% from carbohydrates and 15% from fat. For anti aging purposes you want to remain at the 70% level. You may want to push your heart rate higher if you want to train for spurts of energy.
At 90% and above of maximum heart rate the lowest percentage of calories burned come from fat. This is not a good anti aging practice. Burning mostly calories from carbohydrates over extended periods causes strain and fatigue.
Cardiovascular health and fitness can be practiced at any age group. Consult a physician before undergoing any rigorous cardiovascular exercise. Especially if your are new at this and are over 35 years old. Be aware of the risk to benefit ratio before you undertake an exercise program.