Cardiovascular Training, brought to you by Fun Fitness Solutions.com, Teresa Warner, Certified Personal Trainer, Hudson, NY

brought to you by www.FunFitnessSolutions.com

Cardiovascular Exercises

Examples of indoor and outdoor CV exercises...they all count!!

Treadmill	ARC Trainer	Stairmaster
Elliptical	Recumbent Bike	Crossrobics
Rower	Aerobic Classes	Rope Jumping
Hiking	Swimming	Walking
Running	Kayaking	Cycling
Canoeing	Spinning Classes	Intense Dancing
Cross Country Skiing	Snowshoeing	Tennis
In-line Skating

The goal is to get your heart rate up and sustain that for a period of time. That time all depends on your goals and limitations. Interval training is best for maximizing fat lose. See Heart Rate Calculations.

Types of cardio:

Low-Intensity: Low-intensity cardio training, such as walking or slow cycling, is very easy for your body to recover from, regardless of your body type and your goals. It will have very little negative impact on muscle gain or loss and can help you burn calories for fat loss.

Moderate-Intensity: Moderate-intensity cardio training, such as jogging or swimming, requires more energy both to perform and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 40 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

High-Intensity: High Intensity Cardio is the toughest of the bunch but can actually net you the greatest and fastest results. High-intensity training is exemplified in activities such as sprinting and interval training. Basically, anything that you do as hard as you can for a short period of time could be considered high-intensity training. In fact, intense weight training with short rest periods qualifies also.

High-intensity Interval training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. Keep in mind that too much cardio will cause overtraining.