About Cardiovascular Fitness
The main objective of all cardiovascular programs is to increase the body's ability to
utilize oxygen within a certain timespan and specifically to develop cardiovascular
endurance. Cardiovascular fitness depends on the interaction of the heart, lungs, blood,
and blood vessels.
Your heart rate is the key to cardiovascular fitness. In order to actually improve this
aspect of fitness, the target heart rate should be maintained for at least 15 minutes. For
optimal results, a period of at least 30 minutes is required. Exercise should take place
at least once every three days, and its intensity, duration and frequency need to be
progressive.
The word aerobic means with oxygen and refers to activities that can be performed
for at least 15 minutes without developing an oxygen deficit.
An aerobic exercise program:
1. involves large muscle groups.
2. elevates the heart rate to the target heart rate zone.
3. sustains the target heart rate at least 15 minutes.
4. should be performed at least once every three days.
The following exercises are considered aerobic: walking, cycling, jogging, interval
training, jumping rope, aqua dynamics and swimming.
Basic aerobic training techniques, procedures and programs will be given in following
weeks.
Source: Stokes R., Moore A.C., Moore C., Schultz S.,
Fitness, the New Wave, Hunter Textbooks Inc., 1992
By Dr. Alper Ušraž
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