Cardiovascular Exercise Tips

Read these 22 Cardiovascular Exercise Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Muscle Building tips and hundreds of other topics.

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I just bought an elliptical machine, a Vision Fitness. On my machine on resistance between 8 and 10 of 16, I burn about 200 calories in a half-hour, and on other machines I burn between 300-400 calories in the same time using the same resistance. By what measure are these calculated?

Burning Calories

The number of calories burned that is noted by various cardio machines is only an estimate. A rule-of-thumb for an average size person walking or running is 100 calories a mile. If your machine says you burn 200 calories in half an hour, that would be equivalent effort to walking two 15-minute miles. Calorie estimates on treadmills and bikes are probably more accurate than on other equipment. Changing the resistance on an elliptical should not make a dramatic difference in calories burned. The best thing to do is to concentrate on your effort level and feel you've had a good workout at the end.

   
How can I get break the boredom of using cardio equipment?

10/10/10 plan

To break up the boredom of doing one piece of cardio equipment for 30-45 minutes, try 10 minutes on the bike, 10 minutes on the elliptical, 10 minutes on the treadmill.

   
How does walking positively affect weight gain/loss? How does swimming positively affect weight gain/loss? How does running/jogging positively affect weight gain/loss?

Cardio Exercise and Weight Loss

Both walking and running aid weight loss by burning calories. Running is more effective, but walking works too. You just have to do enough of it. Swimming doesn't seem to be as effective for weight loss, though the reason isn't totally clear, but it's still great exercise for health and cardio fitness.

   
What is interval training?

Intervals

Interval training, is another concept that can be applied to cardiovascular conditioning. It involves performing an activity such as running, at a very intense level for a specified period of time, followed by performing a lower intensity activity such as jogging for a specified period of time. These periods of high intensity followed by low intensity would be repeated a specific number of times. This method also helps to eliminate boredom from cardiovascular activity by incorporating these adjustments in intensity.

   
What is a recumbant exercise bike?

Recumbent Bike

A recumbent bike is one in which you are in a seated position similar to a chair, with the pedals being out in front of you. These bikes tend to be more comfortable for many people. The bike pictured here is made by Life Fitness, and has a variety of features, including 20 levels, and many different pre-programed routines.

   
Cardiovascular endurance tests rate you on how fast you can run 1- 1/2 miles on a track. Would I burn more calories and increase my cardio endurance by training hard to complete 1-1/2 miles in 10 to 11 minutes and be exhausted or should I jog slower for a longer time?

Training Intensity and Calorie Burning

If you train intensely, you will burn more calories but not last as long, so you may burn more overall by training at a slower pace. Don't slow down too much. A training pace of 70-80% of your maximum heart rate, or a feeling of "somewhat hard," is best for calorie burning and general fitness. If you want to improve your running speed, you will have to do faster workouts a couple times a week. It's best to vary your workouts and not always do the same thing.

   
How does walking improve your cardiovascular system?

Walking as Cardio Exercise

Exercise to improve the cardiovascular system involves rhythmic, sustained action of the large muscles, usually the legs. Walking qualifies as does running, swimming, skating, biking, rowing, step aerobics, and cross country skiing, among others. Walking farther or faster makes the exercise more effective. Essentially, the heart gets stronger and more efficient by this type of exercise, and circulation is improved.

   
Which exercise is better for burning body fat, running or walking? And why?

Walking or Running for Fat Loss

Although you may burn a higher percentage of fat calories when walking, you will burn more total calories, and more total fat calories, by running the same amount of time. Running burns slightly more calories for the same distance covered, although walking will take longer. Still, if you don't like to run, don't like the impact, or are not in shape to run very far, you will burn more calories and fat by walking because you will be able to do significantly more of it.

   
What does cardio training do for the older athlete ?

Cardio for the older athlete

A study done by the American Heart Association found that the blood vessels of older athletes, primarily individuals who participate in endurance exercise, behave like those of people half their age. Blood vessels of older athletes maintained their elasticity and ability to dilate to handle increased blood flow.

   
What is an Elliptical machine?

Elliptical Machine

An Elliptical Machine allows you to do cardiovascular activity at a variety of levels, in a non-impact environment. You can adjust the resistance as well as ramp height to vary the intensity. You can also select from a variety of pre-programmed courses, and on some machines even monitor your heart rate.

   
What is cardiovascular muscle? What are the benefits of working this kind of muscle?

Cardiovascular Muscle

Cardiovascular exercise, also called aerobic exercise, is exercise for your cardiovascular system, which is the heart and lungs and associated circulatory structures. Examples are running, walking, biking, swimming, skating, rowing, and aerobics. The cardiovascular muscle would be your heart.

   
Is there a way of measuring cardiovascular intensity easily?

Cardiovasular Training Intensity Based on Feel

Another way to monitor cardiovascular training intensity is to use a "perceived exertion scale". This basically means listening to your body in terms of pushing yourself, and gradually increasing the intensity as you progress. One scale goes from 1-10, with a 1 meaning you are at rest, 5 being a moderate intensity (e.g. comfortable walk), and with a 10 meaning you are going as hard as you can. This method will work well if you can push yourself, but if you need a lot of external motivation then this method may not be very helpful for you.

   
Which exercise is better for burning body fat, running or walking? And why?

Walking or Running for Fat Loss

Although you may burn a higher percentage of fat calories when walking, you will burn more total calories, and more total fat calories, by running the same amount of time. Running burns slightly more calories for the same distance covered, although walking will take longer. Still, if you don't like to run, don't like the impact, or are not in shape to run very far, you will burn more calories and fat by walking because you will be able to do significantly more of it.

   
What is one way to monitor my cardiovascular training intensity?

Training Intensity Using Defined Measurements

You can also measure cardiovascular intensity by the settings on the machine, if you use machines, or by speed, distance, or incline if you are doing outdoor cardio. Machines typically display speed, incline, resistance etc. By progressively increasing those numbers you can effectively increase your intensity.

   
What are the risk factors for coronary heart disease?

Exercise Reduces Heart Disease Risk

Age, high blood pressure, high cholesterol, obesity, family history of heart disease, diabetes, and smoking are all risk factors for coronary heart disease, according to the American Heart Association. Some of these risk factors can be alleviated by exercise.

   
Is walking sufficient cardio exercise?

Walking, a good BASIC exercise

Walking is good for bone density, muscular endurance, balance and strength, especially for those who are deconditioned. If you are beyond a basic level of fitness, walking will do little to build strength or bone density, unless you make it harder by walking uphill, power or speed walking, or adapting racewalking techniques to increase difficulty. Walking does help to achieve or maintain cardiovascular fitness and control or prevent many chronic diseases.

   
What is cardiovascular muscle? What are the benefits of working this kind of muscle?

Cardiovascular Muscle

Cardiovascular exercise, also called aerobic exercise, is exercise for your cardiovascular system, which is the heart and lungs and associated circulatory structures. Examples are running, walking, biking, swimming, skating, rowing, and aerobics. The cardiovascular muscle would be your heart.

   
What is normal blood pressure?

Blood pressure

A normal BP (blood pressure) reading is 120/80. Everyone should have a BP check regularly. Exercise can help normalize blood pressure.

   
When using the treadmill, will it help get rid of my love handle obliques?

Getting Rid of Love Handles

Aerobic exercise, such as walking or running on a treadmill, will help get rid of "love handles"--that roll of fat around the waist. You also have to watch what you eat. Cut back on junk food and sweets.

   
What is a stairclimber?

Stair Climber

Stair climbers come in many different styles, however the basic premise is that they all try to mimic climbing stairs and typically run off of a gearing type mechanism which provides resistance to your body weight, which can be adjusted. Just like other cardio machines, stair climbers have a variety of different pre-set programs that you can use, and give you the typical readouts of calories, time, flights climbed etc. The one pictured below is made by LifeFitness.

   
How does cross training apply to cardiovascular activities?

Cross Training for Cardiovascular Workout

Cross training involves doing a variety of activities to achieve development. In terms of cardiovascular activities, there are any number of combinations of activities you can do. For instance,this could consist of running stairs followed by sprints, and ending with jogging. The key to developing cardiovascular capacity is to perform the activities for a minimum of 10 minutes within your target heart rate zone (building up to 20-30 minutes within the target heart rate zone). Cross training also helps to reduce the boredom some individuals face when doing extended cardiovascular exercise routines.

   
What is one way to monitor my cardiovascular training intensity?

Monitoring Training Intensity

In order for you to optimize your cardiovascular workout, training at the proper intensity is very important. The most accurate way to monitor this is by using a heart rate monitor; a good one can be purchased for somewhere between $60-$80. This will help you to make sure you are not doing too much or too little cardio, both of which could result in not shedding the fat you would like to get rid of.

   
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