Cardiovascular Exercise. Tips & Info

What is the best type of cardiovascular exercise you can perform? Well, there is no one best answer to that question. What you should be asking is what results are you looking to gain from your cardio workouts? Fat Loss? Strength? Endurance and Stamina?
All are quiet differently performed to achieve the desired results.


SOOOOOOOOOO, here are some tips to get the most out of your cardio workout.


Fat Loss:
(30 - 45 minutes)
For cardio exercise with the goal of fat loss, it's all about high intensity, range and interval training.
High Intensity - Keep your heart rate high. Run faster, push harder, and sweat more. The more you sweat, the better.
Range - Change up your cardio routine DAILY. Mix in different types of cardio training with different machines, and time length.
Interval Training - This is when you spike your heart rate in between rest periods. This is the MOST effective way to burn fat during any cardio workout.... Interval Training can be done on any cardio machine in any gym, or in any outdoor cardio activity: Running, Cycling, Walking, Rowing, etc...ANYTHING.
How do you interval train? The basic formula is 1:2. One minute High Intensity, and 2 minutes medium-to-low intensity.
For example: If you're going for a jog. Run as fast as you can for one minute, then slow to a moderate speed-walk for two minutes. Repeat for 30 minutes. Run, walk, Run walk, etc.
The other formula is 1:2:2. Low for one minute, medium for 2 minutes, and high for 2 minutes. Start all over again at 1.


Endurance & Stamina:
(60 - 120 minutes)
The best way to build your cardio endurance and stamina is medium to low intensity, and time. Minimum one hour, to max of two (or even three) hours of cardio. Jogging, or cycling are the most effective exercises. Think of marathon runners, or cyclist. They train hours each day to build their stamina.


Strength:
(45 - 60 minutes)
Building your cardio strength is a mixture of the previous two types. It's important to push yourself harder than you normally would, but you also don't have to last for as long as you would on say, a 20 km run, for example. This is also called pushing your V02 Max. Which is the amount of oxygen capacity your lungs can absorb, and deliver to the blood stream during intense workouts. The best way to build your cardio strength is to reach your highest possible intensity level (or V02 max), and try to maintain it as long as possible.