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Cardiovascular endurance is the most important aspect of fitness. It is basically how strong your
heart is, which can potentially add years to your life. The heart is the most important muscle in the human body and if it
is kept healthy then you can avoid numerous health problems. Another reason that cardiouvascular endurance is important
is because your heart controls the oxygen flow to all your muscles - meaning cardiovascular health has a direct
impact on your performance, both endurance and strength wise.
The reason your cardio performance can be improved is because the heart is a muscle, and like all
other muscles in the body if you keep working it it will adapt to the workload given. This allows us to have direct
control of how healthy one of the most important systems in our body is. But keep in mind there are other factors that effect
heart health, such as cholesteral, and blood pressure. Eating right and exercising will ensure that your heart becomes, and
remains, healthy throughout your life.
Many people are suprised at how easy it is to improve their cardiovascular endurance. All it takes
is 15 minutes of exercise while in your target heart rate, 3 times a week. Although this isn't the most effective way out
there, it is a quick convenient way to get into better shape and is definitely perfect for a beginner. Depending on the cardiovascualr
exercise, it may also improve muscular endurance.
Below is a chart that you can use to find your target heart rate, and a basic exercise program for cardiovascular training.
Beginner's Cardiovascular Training Program
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Treadmill 15-20min- light jog to run
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Rowing Machine 15-20min- quick pace
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Push-ups 3 sets of max # of reps
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Cardio Bike 15-20min- medium to quick pace
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Chin-ups 3 sets of max # of reps
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Step Machine 15-20min- quick pace
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Treadmill 15-20 min- light jog to run
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Skipping Rope 10-15min- fast pace
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Tricep Dips 3 sets of max # of reps
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This program should be carried out over a week long period and can also be used for muscular endurance.
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