CARDIO EXERCISE PROGRAM

Inactivity is listed by The American Heart Association as one of the major risk factors for cardiovascular disease. They also state that Americans are not physically active enough to gain any health benefits.

In addition to decreasing your chances of cardiovascular disease a cardio exercise program inludes the following benefits:

√ Decreased blood pressure

√ Decreased total cholesterol

√ Decreased body fat stores

√ Increased aerobic work capacity

√ Decreased anxiety, tension, and depression

√ Prevention of type 2 diabetes

• Mode of exercise. Choose any activity that uses your large muscles, is rhythmical, and can be maintained continuously. Some of the common exercises include walking, running, swimming, and cycling. Cardio exercise equipment such as treadmills, elliptical machines, and stationary bikes can be used in the convenience of your home.

  It is important to choose an activity that you can and will do on a regular basis.

• Frequency of exercise session. This refers to how many times you exercise per week. You will not receive the benefits of cardio exercise if you do not perform the exercise at a minimum frequency each week.

  The American College of Sports Medicine (ACSM) recommends 3-5 times per week for most cardio exercise programs. The American Council on Exercise suggests that for a person starting an aerobic exercise program it may be appropriate to exercise every other day for the first eight weeks.

• Duration of exercise session. This refers to the number of minutes per exercise session. The American Heart Association and American College of Sports Medicine recommends a minimum of 30 minutes of moderate-intensity exercise 5 times each week or 20 minutes of vigorous activity 3 times per week.

  If you don't exercise long enough you won't receive the benefits of cardio exercise but if you exercise for too long you may be more susceptible to injury.

  Your workout should also include at least a 5-10 minute warm-up and a 5-10 minute cool-down. Both of these are essential and will maximize the benefits of your exercise session and help prevent various injuries.

• Intensity of exercise session. This refers to the speed or exercise workload. It is how much you are exerting yourself. Your cardio exercise program must be at a level that is neither too mild nor too strenuous for receiving the benefits of cardio exercise. The ACSM recommends an intensity range of 55-90% of your maximum heart rate.

  A common way to estimate your maximum heart rate is to subtract your age from 220. For example a 40 year-old man desiring to exercise at 70% of maximal heart rate: 220-40 = 180 (estimated maximum heart rate). 180 X 0.70 (70% exercise intensity) = 126 target heart rate for exercise session.

  A heart rate monitor is very helpful in making sure you exercise at the optimum intensity for your cardio exercise program.

  The best heart rate monitor is one that you will actually use. Don't purchase one that is too complicated. The best heart rate monitor for you may be a different model than one for an elite athlete training for the Olympics.

1. Continuous Training. This involves exercising at a relatively constant intensity. An example would be walking three miles in one hour at a constant 20 min./mile pace.

2. Interval Training. This method involves alternating more intense and less intense periods of exercise. An example would be jogging for 1 minute every 5 minutes while you are walking.

There is mounting evidence that interval training is very effective for burning fat and enhancing cardiovascular health.

Improve you health and life span by implementing and maintaining a cardio exercise program.

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