Cardio Fitness Tips

Cardiovascular fitness references the ability of the heart, lungs and vascular system to deliver oxygen to working muscles. Cardio fitness determines a person's level of physical endurance. The higher the level of cardio fitness, the longer the person can work without tiring. Increasing cardiovascular fitness requires participation in activities that increase the heart rate.

  1. Aerobic Activities

    • Building and maintaining cardio fitness requires participation in aerobic activities. Aerobics are any form of movement that get the heart pumping and quickens the breath. Aerobic activities involve repeated movement of the larger muscles of the body which stimulates oxygen production. Incorporate activities such as brisk walking, jogging, bicycling, dancing and swimming into your daily activity. Performing at least 30 minutes of aerobic activity a day can help you live longer and improve your health.

    Target Heart Rate

    • The target heart rate is the heart rate a person should aim to achieve when performing aerobic exercise. Accordingly, make sure you are working within your target heart range each time you exercise. The target heart rate is determined by calculating 50 and 85 percent of your maximum heart rate, which is the number 220 minus your age. Check to ensure you are working at your target heart rate by monitoring your pulse during aerobic activity.

      Monitoring your target heart rate ensures you sufficiently working but not overworking the body. When starting an exercise regimen, aim to work at the lowest range of your target heart rate. However, with continued exercise, your level of cardio fitness will improve and allow you to gradually build up to working around the higher end. (source 2)

    Change It Up

    • Improving cardiovascular fitness requires beginning an exercise regimen and sticking to it. However, continued improvement requires making gradual changes to your regimen that increase the level of difficult. Changing your fitness program helps ensure your body does not become use to your workouts which can result in a stall in your progress. Examples of changes include increasing the length of time you work out or the distance or trying a different form of exercise. Additionally, making changes to your program will keep it interesting and help you avoid losing interest and quitting your cardio fitness program.

    Consult Your Doctor

    • It is important to consult your physician before beginning a cardio fitness program. Your doctor assess your fitness level and help you determine a program that works for you body. Additionally, if you have a prior health condition, your doctor can assess the risks involved with your exercise program. It is particularly important to consult your doctor if you have or have had a condition that affects the cardiovascular system such as heart disease, high blood pressure or a stroke.