Cardiovascular Endurance Training
Why is Cardiovascular Training important?
The higher our aerobic capacity, the easier it is to perform daily tasks requiring aerobic endurance. Aerobic capacity tends to decline at a rate of 5% to 15% per decade after the age of 30, resulting in as much as 50% loss by the age of 70. The cardiovascular component of exercise helps lower your risk of heart disease by reducing the resting heart rate, blood pressure, and cholesterol levels while improving the ability to perform activities of daily living at higher intensities with greater ease.
What does Cardiovascular Training look like?
Ideally, we will choose activities that challenge large muscle groups of our legs and aim for a duration of 15-30 minutes. These exercises will increase your heart rate by 65-75%.
Examples of Cardiovascular Training Exercises:
- Marching– on the spot- march it wide, march it narrow- march it in and out
- Grape Vine- side step right foot, cross in back left foot, side step right foot, left foot touch
- Sidestep– windshield wipers
- Swimming Strokes -front crawl, back crawl, breaststroke, butterfly- do these with the body leaning forward as if in the water.
- Boxing moves– Punch forward, Punch across, Punch up, Upper cut