Cardiovascular Training

Cardiovascular Training is focused on strengthening your heart (cardiovascular system) and lungs (pulmonary / respiratory system). To truly benefit from cardiovascular exercise, you have to make sure of the following:

• Your level of intensity is high enough (55% - 85% Maximum Heart Rate)
• You maintain this level at a long enough duration (20 – 30 minutes minimum)
• You train at the right frequency (3 times a week minimum)

The chart below shows some typical cardiovascular exercises and how they vary.

Cardiovascular / Aerobic Training	Impact Level*	Intensity Level**	Equipment Required	Group Fitness Class Option
Aerobics (High Impact)			Depends on the Class	Many options including: Aerobics (hi and Lo impact)
Aerobics (Low Impact)			Depends on the Class	Step Aerobics Dance Aerobics
Bicycling (moderate effort 12-14 mph)			Bicycle / Stationary Bike	Spinning Classes
Circuit Training			Varies	Boot Camps / Circuit Training Classes
Elliptical / Cross Trainers / Arc Trainers			Elliptical Trainer / Arc Trainer / Cross Trainer	None
Fast Paced Walking (3-4.5 mph)			Not Required / Can use a Treadmill	Walking Classes
Jogging (5-6 mph)			Not Required / Can use a Treadmill	Some fitness facilities offer group runs
Rowing (Scull or Sweep Rowing)			Scull / Ergometer	None
Running (6-7mph)			Not Required / Can use a Treadmill	Some fitness facilities offer group runs
Swimming (stroke, moderate effort)			Pool / Lake / Ocean	Water Aerobics - mostly strength training oriented
* Impact level describes how much shock you put on your bones and muscles. Low impact exercises generally involves exercises where at least one foot is in contact with the ground or floor at all times, while high-impact exercises involves exercises where both feet might be off the ground at the same time. For those individuals with knee, ankle and/or back problems, it is best to do exercises that fall under the low impact or no-impact levels. ** These are approximations and may vary depending on your age and your environmental conditions. To ensure you are working at the right level of intensity, look under Exercise Intensity