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The significance of knowing the proper cardiovascular training level of vigorousness(intensity), duration, and frequency for anyone who is starting or continuing an exercise program is all about knowing where to train so you either don’t put too much strain on your heart, or not put enough. I like to think of intensity as someone who could squat 400 pounds 10+ years ago. If they are just coming back into the gym, they wouldn’t start at 400 pounds, because they know their body couldn’t take it anymore. That’s why it is important for someone to know their correct cardiovascular training zones. If they push too hard, they can cause major damage to the heart, which is the most important muscle in our body. When thinking of duration, the beginner should be thinking of how long they will be exercising and at what intensity. They shouldn’t push themselves at almost 90% max heart rate for 60 minutes. When planning an exercise program and calculating how frequently a beginner should be reaching their target heart rate, they should not be doing it seven days out of the week. Everything just depends on the individual. I have helped very fit people who could train at a higher rate and others who could not push themselves too hard.
For myself I know I want to work on my cardiovascular endurance. I know I can push myself hard as I have been consistently active for 10+ years. I play a lot of soccer and tend to train at a moderate to intense level by myself if I have time. I have three hours for lunch every day this week and plan to get my cones out and push myself hard. I want to be at a decently vigorous level, so my heart rate for at least 20 minutes should be from 141-180 for four days. I know I have shorter day these next few days as well, so I can easily get this done this week. I know I will also be doing strength training at the gym I work at as well, so the combination of the two should help towards my SMART goal. My goal is to lose a couple pounds of body fat while gaining a pound of muscle in the next month. I know that training my cardiovascular health will help with the body fat loss, and the strength training will help with both that and building muscle.
Cardiovascular fitness relates to the body’s ability to generate energy and deliver oxygen to working muscles. It is considered the most important component of physical fitness and is one of the best indicators of overall health. Frequency of Exercise Maximum cardiovascular benefits is achieved when you engage in exercise three to five times per week. You may gain additional benefits if you engage in an activity more frequently, but three to five times is the recommended range to improve general fitness. Intensity of Exercise Intensity refers to how hard you are working. Intensity is one of the most important ways to determine if you are exercising at a level that benefits your heart. For cardiovascular activities, intensity is monitored by heart rate. Intensity is directly related to how difficult an activity is and how much energy the body needs to sustain an activity. Every activity requires energy, and when exercising, intensity is often measured by how hard and fast the heart is pumping to deliver oxygen to the working muscles. As exercise intensity increases, the heart must work harder to get more oxygen to the muscles. Types of cardiovascular fitness exercises include rhythmical, repetitive activities that involve large muscle groups and are performed over prolonged periods. These types of activities provide the greatest improvements in cardiovascular fitness. The lists of activities that fall into this category include walking, cycling, swimming, jogging, and aerobic class type activities. To improve cardiovascular fitness, a regular aerobic exercise program, repeated 3–5 times per week for 20–60 minutes and factor in the intensity. A general exercise prescription will take into consideration the principles of condition and include the following basics: for myself, I had a physical less than a year ago so I have nothing getting in the way of my exercises.
Exercise type: a variety of exercise to build more core strength, endurance, and flexibility. In august I am running a 5k run so I am preparing for that. I will
Frequency: since my fitness level is beginner I want to stay steady. I will exercise for an hour 3 to 4 days a week. Giving myself rest days in between in case I get soar in the beginning. I will run 3 days a week with speed increasing and decreasing…. Plank and bicycle crunches 2 days a week. I will also rest in between.
Intensity: this is going to be one of the major parts. Because everyone is different, finding the right intensity and balance are very important. I will have to keep track of my heart rate so that I am not over doing it.