A cardiovascular workout is one that increases your cardiovascular fitness. Your cardiovascular fitness is a measurement of your heart's health and ability to work under increased stress, such as when exercising. Because cardiovascular workouts are so directly tied to your heart, your heart rate is the best indicator of the proper cardiovascular exercise regimen.
Target Heart Rate
Your target heart rate range is your best guide to a cardiovascular workout. This range provides an upper and lower boundary for your heart rate during cardiovascular exercise. The range is based on your maximum heart rate. To find maximum heart rate, subtract your age from 220 if you are a man and subtract 88 percent of your age from 206 if you are a woman. From 50 to 85 percent of you maximum heart rate lies your target heart rate range.
Interval Training
While exercising anywhere within your target heart rate range will provide you with a cardiovascular workout, varying your intensity throughout the workout will provide you with greater benefits. Interval training combines low and high intensity activity within the same workout. For example, intersperse 1 minute of sprinting during every 3 minutes of your jogging workout. Transferring between the upper and lower boundaries of your target heart rate is a more efficient and beneficial cardiovascular workout.
Benefits
The benefits of cardiovascular workouts are extensive, improving your heart and respiratory health. Regular cardiovascular exercise can help prevent coronary heart disease, cardiac arrest, angina and other heart related illnesses. Cardiovascular exercise also increases your stamina and promotes healthy lungs. Indirectly, the types of exercises normally associated with cardiovascular fitness increase your muscle strength, flexibility and contribute to weight loss.
Heart Rate Monitor
When executing a cardiovascular workout, utilizing information about your target heart rate range, a heart rate monitor is a necessity. They function through the use of electronic senses that monitor your pulse. These monitors allow you to see your heart rate as you exercise, guiding your workout into your target range or through a session of interval training. Some monitors also have additional fitness features such as calorie counters, pedometers and timers.
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