Cardiovascular Fitness Training

Befor embarking on a cardiovascular fitness training routine we first need to understand that the body uses different amounts of fuels (carbohydrate or fat) depending on the intensity and heart rate.

The Heart Rate column below is an estimate for a 20 year old with a Max Heart Rate (MHR) of 200.

The best way to improve your chances of weight loss is to use a MHR calculator to see how you can individually tailor the programs listed below to your own specific requirements.

But for illustrative purposes the table provides a good example of cardiovascular fitness training techniques.

Each one designed to maximize any given goal.

Intensity (%MHR)	Heart Rate (bpm)	% Carbohydrate	% Fat
65-70	130-140	40	60
70-75	140-150	50	50
75-80	150-160	65	35
80-85	160-170	80	20
85-90	170-180	90	10
90-95	180-190	95	5
100	190-200	100	-

As we can see by performing at different intensity levels of MHR gives us different levels of fat and carbohydrate burning potential.

Depending on your level of fitness and goals, there are different types of cardiovascular fitness training techniques you may wish to adopt.

But remember as per the descriptions below, some training methods are not suitable for beginners whereas others are designed for advanced trainers.

1. Low Intensity Exercise

According to Science Daily:

"Sedentary people who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low intensity exercise."
http://www.sciencedaily.com/releases/2008/02/080228112008.htm

This training has a long duration, from 30 to 45 minutes, not exceeding 80% MHR (Maximum Heart Rate).
The aim is to increase heart rate which can be achieved by continuous walking, running or riding a bicycle.
This is also a great way to introduce a new starter to cardiovascular fitness training.

During this exercise, you should still be able to hold a conversation - An effective method for absolute beginners and great to raise fitness levels.
It should also be added that this training is often chosen for weight loss because it is the safest for very overweight sufferers.
As well as improving general fitness it improves the muscles' ability to use the oxygen delivered to them via the blood. This is done by increasing the number of capillaries in the muscle.

2. Medium Intensity Exercise

This intensity is around anaerobic threshold (AT) and improves an individual's AT - allowing the body to work at a higher intensity while still working aerobically.
In Medium Intensity training you should not exceed more than 85% MHR.

It is considered to be a level 2 for a beginner, this training should take at least 30 minutes. Recommended for weight loss and to improve own fitness level.

You may experience heavy breathing however not to the point of fainting.
The effect achieved by exercise is affected by the intensity.

Anaerobic Training - This type of cardiovascular fitness training consists of short intensive exercises followed by equal amounts of rest, for example: run fast for 5 minutes, then stop for 5 minutes or more. Run for a further 5 minutes then stop for 5 minutes. Repeat this process at least 3 times

3. High Intensity Exercise

The heart is a muscle and can be trained to become stronger and more efficient. This intensity of exercise places a load on the heart causing it to become stronger so it can pump more blood in one contraction.

This method is for those with a good fitness level, even though exercises have a short duration, training is intensive, using up to 90% MHR. Once you reach this heart rate, it is also considered that you have reached the Anaerobic Threshold, although it may vary dependent on your personal fitness.
To achieve this intensive training, you may need to exercise for at least 20 minutes or attend an Aerobics training class.

Aerobic training consists of highly intensive exercises:

For example: Running for 5 minutes, walking for 1 minute and repeating the process at least 3 times (3 repetitions).

You may adjust intervals and timing to suit your fitness and lifestyle. What is important is to introduce repetitions to high intensity training followed by slow short exercise.

End your cardiovascular fitness training with a slow exercise so that your heart does not have to adjust to rapidly to sudden physical change.

4. Fartlek Training

Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise.
The difference between this type of training and continuous forms of cardiovascular fitness training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.
Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.

Fartlek training was developed in the 1930s by Swedish coach Gosta Holmer (1891-1983) and has been adopted by many physiologists since. It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmer's plan used a faster-than-race pace and concentrated on both speed and endurance training.

5. Circuit Training or Burn Out

Circuit training is advanced aerobics, not exceeding 100% MHR.
In this method the body works completely anaerobically - causing a quick build up of lactate (lactic acid). This kind of training, despite being very painful, improves the body's anaerobic capacity - the production, removal, and tolerance to lactic acid.
This training is designed to work on the whole body, introducing light weights to advanced aerobic training. It requires a set of stations ready for fast exercises and quick change from station to station.
You may wish to start by running, cycling, skipping, stretching, continuously introducing variety. As this training does not have breaks as such, you may wish to only repeat the same cycle 3 times.
The benefit in working the whole body is that all muscles are at work and you are evenly toning up. This is recommended if you aim to shape your body by toning your muscles.

6. HIIT or High Intensity Interval Training

Good for bike, elipticals or running machines:

"A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by medium intensity exercise, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about half-maximum intensity. The number of repetitions and length of each depends on the exercise. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.
HIIT is an excellent way to maximize your workout if you are limited on time. Many fitness experts such as Jeff Halevy, a major proponent of HIIT, have made this methodology a cornerstone of their routines for these reasons.[1]"
High-intensity interval training. (2009, May 27). In Wikipedia, The Free Encyclopedia. Retrieved 00:15, May 27, 2009.

HIIT can be split into two catagories:

Adjusting RPM: Low intensity intervals: 70RPM on resistance level 5 for 30 seconds
High intensity intervals: 150RPM on resistance level 5 for 30 seconds
Adjusting resistance level: Low intensity intervals: 100RPM on resistance level 3 (out of 10) for 60 seconds
High intensity intervals: 100RPM on resistance level 8 (out of 10) for 60 seconds
Try experimenting with resistance levels and time durations just stick to the principles of adjusting resistance levels while keeping RPM fairly constant.

The above are just some ideas on how to improve your cardiovascular fitness training routines. Why not try the one which best suits your needs and see if it helps improve your performance?

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