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Cardiovascular endurance
Building cardiovascular endurance is a gradual process, though it can take a lot less time than people often imagine. But the benefits are huge. They can include:
- Improved overall conditioning
- Reduced risk of illness (from heart attack, etc)
- Weight loss
- Improved muscle tone
- Improved sleeping patterns
There are a number of rules to follow if your goal is cardiovascular endurance. These will ensure that you make steady progress, maximising the return from your workouts.
Rules for cardiovascular workouts:- Warm-up - Always start your workout at a gentle pace. Gradually build up speed over the first five to ten minutes.
- Duration - Aim to train for at least twenty minutes. Anything less won't achieve nearly as much. If your goal is to lose weight or get in shape quickly, training for up to 40 minutes per session is more effective.
- Intensity - Workouts should be done at around 65% of maximum heart rate.
- Frequency - Three times per week is the minimum required to make significant progress. Five times per week is sufficient for most people.
- Cool-down - Finish your workout by slowing down gradually, then stretch for a few minutes while your muscles are warm.
Following a plan like this you will see significant progress in as little as six weeks. Within three months you should be in pretty good shape.
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