How to improve your cardiovascular endurance and muscular strength and endurance:
To improve cardiovascular endurance and reduce adipose tissue or to maintain its optimum level you need 3 trainings per week. It is a minimum number. For example, American college of sport medicine recommends 3 training sessions per week if you have a 5-day workweek, as it is the best variant for the majority of aerobic programs for general fitness endurance. The period of rest is to be 36 to 48 hours. It is necessary to prevent bones and joints damage and to recover your fitness for work.
The duration of your training is also very important. In general aerobic training excluding warming up and cooling down is 20-60 minutes to have enough training effect on cardiovascular system and adipose tissue. Any aerobic training makes sense only if it continues more than 20 minutes. The more the better.
If you are a beginner the conservative approach is the best one. The program should be simple and the duration is the shortest. As fitness endurance improves the duration of your training grows.
What is the main scheme of aerobic training to achieve better fitness endurance?
The warming-up is the initial part of any aerobic training. It is an essential obligatory part of the training. It helps your muscles that take part in the main part of training to warm-up. Its continuation is usually 5 to10 minutes. The exercises are equal to the exercises of the main part but the intensity is lower. The blood flows to the muscles and only then the stretching is possible.
To prevent muscles, bonds and joints damage and to improve the quality of training it is necessary to stretch the muscles that are warmed-up. This part of aerobic training works with joints, ligament and those parts of muscles that are closer to joints and ligaments. Stretching also prepares joints for load.
The cool-down is also the essential part of any aerobic training. Its importance is not less than the importance of warm-up or stretching. It is necessary for gradual reduce of muscles temperature and their filling. Any aerobic training loads 2/3 of muscles. The level of their filling grows. They help your heart to move the blood. The total volume of blood increases.
The end of training without cool-down causes sudden stop of blood flow in muscles and stagnation of blood. And the metabolic products, biological products, hormones are accumulated in muscles that affect our organism. So, the load intensity reduction is to be gradual. The cool-down portion of a workout needs to be 5 to10 minutes. And do not forget about stretching after cool-down.
How to control the intensity of aerobic exercises for better cardiovascular and fitness endurance?
There are several methods of intensity control. The best one is to control cardiac beat. There are special monitoring wristwatches. Another method is to take the pulse during the training.
Each person has his own maximum pulse. The simplest formula for maximum HR is the following. 220 - Age = max HR. So, if you are 40 your max HR is 180 beats per minute.
Now you have a clear idea of general fitness endurance and general aerobic training and its benefits. When you know the nature and main rules of aerobic training and have a clear aim you may begin training and achieve success. These simple rules help you to have real results and get pleasure from your training.