The following components are essential to a safe and effective cardiovascular exercise program. While this sets a foundation, it is not an exclusive list. New exercisers are encouraged to have a check-up and doctors approval before beginning any exercise program.
Determining how hard to exercise is the basis for solid training. Intensity refers to your heart rate during training. The appropriate exercise intensity depends upon your maximum heart rate, your current level of fitness, including your goals.
If just starting an exercise program, it is essential that you check with your doctor before beginning. After receiving clearance, it is recommended that you exercise between 50 - 60 percent of your maximum heart rate. If you currently exercise regularly and would like to continue increasing your overall fitness, or improve your times, exercising at 60 - 70 percent of maximum heart rate would be recommended. If your goal is to improve aerobic capacity or athletic performance, you will likely be exercising in the training zone between 75 - 85 percent of maximum heart rate.
For general conditioning, choose activities that use large muscle groups and continuous motion. Examples include walking, swimming, running, aerobic dance, stair climbing machines, ski machines, treadmills, cycling or exercise bikes.
For those who are seeking to improve athletic performance, it is recommended to use sport-specific training. The principle of specificity states that in order to become better at a particular exercise or skill, you must perform that exercise or skill. Thus, a runner should train by running and a swimmer should train by swimming. However, cross training can be beneficial and it is recommended for all athletes.
How often you exercise depends upon your goals and level of conditioning, and the intensity of your training. The higher the intensity, the more you should rest, so your frequency should decrease accordingly. For general training, it is recommended to exercise in your target range at least 3-5 times per week, with no more than 48 hours between sessions.
Exercising for 30 minutes, 3 times a week, can show improvement in general fitness. To improve conditioning, you should try to maintain 30-60 minutes of continuous exercise in your target zone each session.
It is recommended that you include a warm up of 5-10 minutes, before moving up to your training heart rate. A cool down of 5-10 minutes after your training may result in faster recovery and less muscle fatigue. This is the best time to stretch because your muscles are warm and flexible and the risk of injury is low.