Working out will be easier, and you will get better results, if you choose an aerobic activity you enjoy. Add a variety of exercises to your routine so that your body never gets too comfortable and accustomed to one type of exercise. This allows you to constantly change and improve. Aerobic activities that improve cardiovascular health include:  Walking. Jogging or running. Cycling. Swimming. Aerobics. Rowing. Stair climbing. Hiking. Cross country skiing. Dance. The fitter you are, the longer and more frequently you will have to workout to continue to improve your cardiovascular fitness.  If in poor shape, start with 10-15 minutes of exercise 3 days a week.  If you are in average shape, start with 30 minutes of exercise 3 to 5 days a week.  If in excellent shape, start with 30-60 minutes of exercise 5 to 7 days a week.  Performing a high impact activity like running, dance, or aerobics more than 5 days a week causes an increased risk of injury. Pick 2 or 3 activities’ that use different muscles and movements, and be sure to alternate high and low impact activities. When doing continuous aerobic exercise, try to keep you hear rate within your target zone in order to maximize the benefit you receive from the workout.  If in poor shape, begin by aiming for a heart rate under 145 bpm. If in performing moderate intensity exercise, try to keep your heart rate between 60% and 75% of your HRmax. Start here if in average shape. If performing high intensity exercise, aim to keep your heart rate between 80% and 95% of your HRmax. Warming up helps to prevent injuries and helps your body transition efficiently from a low metabolic state (burning fewer calories per minute) to a high one (burning more calories per minute). Cooling down helps bring blood that has been sent to working muscles back into normal circulation, and will reduce aches and the potential for cramping.  Warming Up – Perform the workout activity you will be doing at a much lower intensity for 5 to 10 minutes. You can also stretch after warming up. When starting your exercise, gradually increase intensity until you are working out in your target heart rate range. Cooling down – After finishing the aerobic portion of your workout, gradually decrease your pace. For example, if running, slow down and then walk for 5 to 10 minutes. If cycling, reduce pedal speed and resistance for the last 5 to 10 minutes. After cooling down is the best time to stretch in order to improve overall flexibility. Muscles and joints take longer to adapt to the stress of exercise than your heart and lungs, so to avoid injury, do not increase your time or distance by more than 10 to 20% each week. For example, if you start out exercising for 10 minutes each session, add only 1 or 2 minutes a week for the first few weeks, even if you feel you could progress more quickly. Adding too many workouts, or types of workouts too soon can cause over training and can lead to injury and even illness.
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