Cardiovascular fitness is a form of endurance for your body's muscles. It is the efficiency of the heart, lungs, and vascular system in delivering oxygen to the working muscle tissues so that prolonged physical exercise can be maintained. A body's ability to deliver oxygen to the muscles being used is affected by many parameters including: heart rate, stroke volume, cardiac output, and maximum oxygen consumption.
As cardiorespiratory increases, general metabolism rises, muscle metabolism is enhanced, haemoglobin rises, buffers in the bloodstream increase, venous return is improved stroke volume is improved, and the blood bed becomes more able to adapt readily to varying demands. Each of these results of cardiovascular fitness/cardiorespiratory conditioning will have a direct positive effect on muscular endurance, and an indirect effect on strength and flexibility.
To increase the oxygen delivered to their working muscles, a person must train, or participate in activities that will build up the energy stores needed for their sport. This is referred to as metabolic training and is generally divided into two types: aerobic and anaerobic.
An activity that will build cardiorespiratory endurance, is termed aerobic when the majority of the energy in the athlete is derived aerobically (without oxygen debt). Aerobic training should be activities that are performed continuously for a minimum of 15 to 20 minutes at a level of 70% to 90% of maximal heart rate; no less than three times a week.
Energy is derived aerobically when oxygen is utilized to metabolize substrates obtained from food, and deliver energy to the working muscles.
Athletes requiring a higher level of aerobic fitness and endurance will train four to six days a week. Examples of large muscle group activities include; walking, jogging, running, non-sprint cycling and swimming.
Athletes involved in activities with a low aerobic component, such as football, power events in track, sprint events in running, swimming, and cycling, may see a decrease in power and strength with excessive aerobic training, they should limit their aerobic training to a minimal ammount to maintain good general fitness.
Anaerobic training is shorter than aerobic training in duration at around less than two minutes, in which oxygen is not a limiting factor in performance and instead requires energy from anaerobic sources such as the utilization of phosphagen and lactic acid by the athlete’s body; and enables them to perform brief, near maximal muscular activity.
Interval training uses, as named, intervals that can consist of running, swimming, callisthenic exercises, or resistance training with rest periods between of up to 4 minutes as you should generally have an exercise-to-rest ratio of 1:2.
Full recovery is not achieved, but as athletes perform more of this type of training, they will be better able to tolerate and utilize increased concentrations of lactic acid. Most athletes involved in strength and power activities, such as football, baseball, basketball, volleyball, running events under 800 m, and swimming events under 100 m, utilize both of the anaerobic energy sources to supply the majority of required energy.
The most important principle of conditioning may be listening to your body. Just as with any other type of fitness, the intensity and duration of training must be increased gradually over time in a logical progression that allows the athlete to peak for the most important competitions.
The addition of cardio equipment to your home gym can do wonders for your overall health.
Exercise Bikes
Exercise bikes mainly provide a cardiovascular workout, and all variations of the exercise bike provide some toning effect on the lower body. Exercise bikes provide a low-impact workout as there is minimal stress to the joints making them suitable for all ages. For anaerobic training look into spin bikes for quick spurts of activity.
Treadmills
Treadmills can provide a low impact cardiovascular work out. Also, the exercise done on a treadmill is weight-bearing exercise meaning it is important to good bone health, especially in women.
Stair Climbers
The stair climber provides a good cardiovascular workout, and also helps tone the muscles of the legs such as the quadriceps, hamstrings and calves as as well as the glutes.
Cross Trainers
Cross training machines have the advantage of being a no impact workout, and are a great choice for those who are most concerned about the strain their workout might put on their joints, backs, knees and hips. It also helps to build bone density and burn calories very efficiently as it is a weight-bearing exercise.
Rowing Machines
In addition to cardiovascular benefit, rowing machines primarily work the arms and upper body. They can be used for endurance and sprint training and are also an effective tool for fat loss.
Trampolines
Trampolines are a good choice for a low impact cardio workout. They come in many different shapes and sizes and really get your lungs working after a while.
POWERbreathe
Exercising and strengthening the muscles we use to breathe in can help alleviate breathlessness and can also make cardio exercise feel easier. POWERbreathe has created a simple respiratory system to help with daily no impact training.
When losing weight and improving your cardiovascular health you should keep an eye on your heart rate. By monitoring your heart and working within fitness zones it will enhance your overall health and physical performance. If you are going to invest in any quality fitness equipment, consider a Heart Rate Monitor or buy a separate one.
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