Fantastic Cardiorespiritory Fitness and Exercise

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Written by on December 3, 2009 - 0 Comments
Categories: Ab Training

Obviously, if youre only 10 yards away, it doesnt take much effort to get to the finish line.

Cardiorespiritory fitness is one of the essential ingredients for fitness and is acclaimed for improving cardio health. The terms cardiorespiritory fitness describes best the health and functions of the heart. Lungs and the circulatory system and relates to cardio endurance, the ability of a person to sustain activity for a prolonged period of time. It also describes the ability of a persons lungs to exchange oxygen and carbon dioxide with the blood, and in addition, the ability of the circulatory system to transport the blood and nutrients to active tissues for long periods oft time without becoming overly fatigued.

There are many benefits of cardiorespiritory fitness. It helps to decrease the chances of developing cardiovascular disease and diabetes. This is achieved by modifying some of the risk factors which include obesity, insulin resistance and hypertension.

Cardiovascular health however, goes way beyond just being aerobically fit. The status of the blood vessels and the heart and circulatory system are defined by the status of ones cardiovascular health. If you can attain good cardiorespiritory fitness, this is one of the primary routes to gaining good cardiovascular health.

There are many routes to gaining good cardiorespiritory fitness. Tennis, running, basketball, volleyball and boxing, and virtually all muscular strength training programs will provide huge benefits to cardiorespiritory fitness. A good level of cardio fitness will generally provide more stamina, resulting in less injuries and less fatigue during physical activities.

There are a number of important components to an aerobic training program. These include the warm-up and the cool-down, the mode of exercise, the frequency of the sessions, the duration, the intensity, any supportive conditioning exercises such as strength and flexibility training.

I have personally been following a program of running, combined with some strength training on the days in between my runs. A run usually consists of a 30 or 60 minute run, 6 km up to about 10 km for the long run. I usually begin a run with a few minutes of gentle running, before upping the pace to a predetermined level, defined either by pace per km or heart rate. This is an excellent way to increase your aerobic fitness without running at too fast a pace, a major problem for beginner runners. I currently run to pulse rate, and although this has some limitations, the same can be said for pace running. I know that if I keep a heart rate of between 150 and 160 bpm, regardless of the terrain, I can sustain my running for a long period of time. Over time the speed at which I run increases for the same heart rate as my aerobic fitness increases. I have found this to be a safe, sustainable way of gaining fitness without over training problems.

With regard to strength training, I utilise some compound exercises such as squats, dead-lifts, weighted push ups and pull-ups. These have produced great results, not only in body composition, but also in my running ability.

I will provide a detailed guide on my training program in a future article.

Start getting serious and learning about nutrition, stop doing thousands of spot reduction exercises like crunches when you can be spending your time doing multi-joint lifts, and start becoming more efficient in your cardio sessions.