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Cardio vascular

What is cardio and why do it?

 
Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone). Here's why cardio is so important: 
  1. Another way to burn calories and help you lose and control weight.
  2. Makes your heart strong so that it doesn't have to work as hard to pump blood. 
  3. Increases your lung capacity. 
  4. Helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes.  
 

Fat Loss Recommendations 

Cardiovascular weekly Program Variables:
The general guidelines are: For health; moderately-intense cardio 30 minutes a day, five days a week.
 
Frequency: 3 days per week: vigorously-intense cardio 20 minutes a day.
 
To maintain a healthy body weight, you need about 150 to 300 minutes of moderate-intensity activity a week. You can include strength training into your weekly cardiovascular totals.
 
Ratio Strength training vs cardiovascular exercise; one hour of Strength training = 30 minutes of cardiovascular exercise.
 
Exercise Selection: Walking, jogging, running, rowing, swimming, cycling, strongman. Intensity: 65‐75% HRmax for low intensity sessions, 90‐100% HRmax for high intensity sessions.
 
Session duration: 20-30 minutes.
 
You can include strength training into your weekly cardiovascular totals. 
 
Strength training ratio vs cardiovascular exercise; one hour of Strength training = 30 minutes of cardiovascular exercise. 
 

Rated Perceived Exertion (RPE) Scale

 
The RPE scale is used to measure the intensity of your exercise. The RPE scale runs from 0 – 10. The numbers below relate to phrases used to rate how easy or difficult you find an activity. For example, 0 (nothing at all) would be how you feel when sitting in a chair; 10 (very, very heavy) is how you feel at the end of an exercise stress test or after a very difficult activity.
 
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy
 
In most cases, you should exercise at a level that feels 3 (moderate) to 4 (somewhat heavy). When using this rating scale, remember to include feelings of shortness of breath, as well as how tired you feel in your legs and overall.     
 

Select an activity you enjoy

For example, you don’t have to run for cardiovascular, try something different. Don’t get put off by exercise when there are so many different options. Stay happy and you will stay focused!

Include intervals

According to the American College of Sports Medicine, short, high-intensity exercises burn more calories than longer, low-intensity aerobic workouts. the length or duration of the intervals, the length or duration of the rest periods, and the type of activity taking place during the rest periods.
 
It’s called interval training and it’s long been the secret of top athletes and their coaches. 
Interval training is an athletic training system that combines short bursts of intense activity, called intervals, with periods of lower intensity, or rest periods. By alternating the two throughout your workout your body is forced to exert more effort than it normally would during a steady, continuous workout of moderate intensity. 
 
High intensity interval training can be an effective part of a weight reduction program. Overweight men who did twenty minutes of High intensity interval training (8 second sprints with 12 seconds recovery) 3 times per week for 12 weeks achieved a 7% drop in body fat.
In another study with untrained, slightly overweight women ages 30-45, those who did high intensity exercise lost more weight and body fat than those who did lower intensity training. One benefit of high intensity exercise is it can suppress the appetite (temporarily) compared to lower intensity exercise. 

High intensity interval training can create a significant after burn. Men who expended roughly 500 calories during 47 minutes of vigorous exercise continued to burn 225 extra calories in the next 18.5 hours.
 
We recommend use one of the following three methods of interval training for fat-loss: 
 

Tabata

Tabata is completed in four-minute increments and completed with higher intensity than other HIIT exercises. Tabata's rest period is also shorter, always lasting only 10 seconds. Other HIIT exercises can have longer recovery periods, sometimes up to two minutes.

High-intensity interval training

HIIT is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. These intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level. The duration of HIIT also depends on the intensity of the session.

Strength Endurance training

Strength Endurance training is any exercise that involves working against resistance to develop the strength and endurance of muscle groups. Resistance may come from your own body or from equipment such as weight machines, Dumbbells or barbells, Olympic rings, resistance bands, Kettlebell and Swiss ball. 

Exercise selection 

If you are wanting to burn more calories during your session, then choose the most bang for your buck exercise from the energy expenditure chart below. 

Energy expenditure chart

To estimate how many calories burnt during exercise we have provided a formula and chart below.

Calories per minute x kg’s of body weight. 
Divided by 60 minutes X exercise duration.
Example: weight training 6 calories per minute x 88 kg’s body weight = 528 divided x 60 = 8.8 x 45 minute exercise duration = 396 calories burnt. 
 
Low
Hanging out the washing
Weight Training 
Walking 3-4kph, 
4.8-5.6kph, 
6.4-7.2kph
Jog/walk slow
Casual ride
Low impact aerobics
2-3
3-6
2.5/3
3.3/3.8
5/6.3
6
4-6
6
Moderate
Bicycling 16-22kph,22.5-26kph
High impact aerobics
Step 6-8/8-12 inch
Jogging
Swim laps freestyle
Rowing 100w+
Les Mills Classes
2-3
3-6
2.5/3
3.3/3.8
5/6.3
6
4-6
High
Kick boxing cont.
Running 12-15kph
RPM
Fast rowing
Squash
Sports circuit training
basketball
12+
12-15
12+
12+
12+
12+
12+

Active Recovery Sessions 

Active recovery is any gentle movement that you use to aid recovery, like walking, bike ride, Concept II rowing machine, foam rolling, band joint mobilisation or performing exercise at a very low intensity. Its primary use is to help facilitate the movement of lactate that builds up in your muscles during intense exercise. Active recovery will get you back to full-throttle training sessions more quickly, rather than sitting on the couch. By boosting circulation to fatigued muscles and raising your core temperature, this kind of active recovery can significantly reduce your down time, which also increases the number of high-quality training days you can get in during the week.