Cardiovascular fitness is important for everyone no matter what your age. Cardiovascular or cardiorespiratory is the ability to use oxygen at a more efficient level. When your cardiovascular system has been trained, your heart muscles become larger and stronger increasing the volume of blood pumped, the blood vessels expand delivering more blood to your working muscles, their for more efficiently extracting oxygen from the blood and the muscles powerhouse increase in number and improving your metabolism.
To have good cardiovascular fitness the heart, blood vessels, lungs and muscles all work more efficiently. Any form of cardiovascular exercise is good and beneficial, the important thing is that you keep active, keep the heart and lungs working and keep at it. Today’s subject I will be talking about a strategic cardiovascular exercise regimen, interval training workout plans that will help you make the most of your time.
Why interval training
Interval training is a very effective way to increase your cardiovascular endurance and strength of your heart and lungs and the effectiveness of blood flow and oxygen to your muscles in the shortest amount of time. Ten to fifteen minutes of interval training is just as beneficial to your cardiovascular system as one hour of standard cardio.
So often I hear people say that they don’t have the time to workout, between work or school and family matters there just isn’t enough time to devote to working out, then when I tell them about interval training and it’s many benefits in just a fraction of the time and a added bonus is they don’t even need to go to the gym.
There are many forms of cardio that work great with interval training and their a great way to get out of the house and relieve a little stress and you only need to spend ten to fifteen minutes a day following this miraculous form of training, after you have finished and return home you are ready to continue on with your business refreshed and invigorated.
What is interval training
Interval training is when you do a given exercise at a rapid pace for a brief period, say 30 seconds and then a cool down period for as long as it takes to get your heart rate back to a moderate pace, usually 1 to 2 minutes.
The better shape your cardiorespiratory system is in the faster recovery time you will have. After you have followed through the moderate pace of exercise of 1 to 2 minutes then you return back to the rapid pace for another round of 30 seconds?
Start out with a moderate pace and then work up to a rapid pace, we’ll call that one round, follow through your interval program for 4 to 5 rounds. Follow this program of interval training with such cardio as running/jogging, biking and various cardio equipment works great for this type of program as well, any other ideas for cardio you come up with that I didn’t outline here I’m sure will work great as long as you follow the moderate, rapid pace moving from one pace to the other without stopping.
Interval training with weights
Interval training with weights is another great way to work the cardiorespiratory system but while working the muscles in more of a targeted area. A good interval training program would be to follow a interval training session with weights one day and then an interval training session either running or biking the next day.
Don’t be afraid to mix things up however they work best for you or your schedule, for example you can do interval running or biking in the morning and then interval training with weights in the evening.
When following an interval training program with weights do 4 to 5 exercises in 1 interval set and 4 to 5 sets. For example your first exercise would be chest presses as a push move, when you finish with them move right on to lat pull downs as a pull move, this way when you are doing the pull downs which work pulling muscles you are giving push muscles a break for a brief moment.
After completing your second move of pull downs to failure move on to a leg movement like deep knee bends, you notice how all the training moves I’m mentioning are combination moves, they are more appt to working your cardiorespiratory system than exercises that only train one muscle at a time like barbell curls.
After finishing deep knee bends then move on to a push move like bench dips and follow them through to failure. After you have completed the bench dips that will have made 4 exercises, finish your first interval set of with lunges which are a great exercise for working the legs.
Other forms of interval training
Running is a great form of interval training, start out jogging for 2 minutes at a moderate pace then graduate into the running phase with high intensity for 30 seconds, after the 30 seconds of running drop your pace back down to a moderate jog until your heart rate stables at more of a comfortable rate, how long this takes all depends on your cardiorespiratory endurance, the better shape you are in the faster your heart rate will stable.
Biking is another excellent form of cardio you can work into your interval training. Start with a moderate speed for 2 minutes then build up to a rapid pace for 30 to 60 seconds then taper back to a moderate pace until your heart rate settles.
It stands to reason that interval training is set apart from the standard form of cardio, you get the best of two worlds combined into one workout, you work at a rapid pace giving you an all out full intensity training which will naturally tire you faster but instead of bringing your rate of training to a halt you continue at a slower rate of pace to keep your cardiorespiratory system working to a max burning a maximum amount of calories in a minimum amount of time.
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