Cardiovascular (CV) Workout Tips
Cardio is a very important part of a training session there are a lot of health benefits associated to this type of workout such as;
• keeping blood pressure low
• keeping your resting heart rate low
• helps control weight
• increases fitness
• increases stamina levels
• increases energy levels
• releases chemical endorphins in the body making you feel better
The cardio tips that I find work the best to begin with, is to increase the length of time you train for in order to build stamina levels. Example;
• 4-5 times per week days rest in-between.
• 30-60 minuets per session split over different gym equipment with only 30 seconds rest in-between each machine working to 60-70% of your maximum heart rate (all our instructors can work that out for you).
Once stamina levels have increased then you need to work on intensities
• train from 70-80% of your maximum heart rate (max HR is 220 - your age).
• Try some aerobic classes such as circuit training, boxercise which are slightly higher intensity’s.
Also interval training whilst on cardio equipment is very beneficial for fitness levels fluctuating your heart rate example;
• whilst using cardio equipment in the gym if you keep a steady pace for around 4 minuets then have a 15-20 second burst as fast as you can then slow back down to your steady pace this will help increase recovery times.
Weight loss
A major incentive for anybody doing CV work as part of their fitness programme is to achieve the benefit of weight loss.
The key to weight loss is to burn calories and have a good idea of what your calorie intake a day is. For women it is around 2000 calories and men about 2500 calories. When starting to burn calories you should start at low intensity levels 60-70% of your maximum heart rate and use the cardio equipment for a slightly longer period of time. If you aim to burn 200 calories per cardio machine and use 3-4 machines that are nearly 800 calories you can burn per session around half your daily intake.
Once you start to loose the weight and feel fitter you then need to increase the intensities to overloads the body so you don’t plateau and get stuck in a rut at the same intensity. Programmes can be written for any goal to be achieved in the gym just speak to one of our highly qualified instructors.
Have a good session
Written by:
Dale farnell
Senior Instructor
Urmston Leisure Centre 0161 912 2960
Personal trainer
G.p. Referal Consultant
Advanced Gym instructor
