Aerobic Motivational Quotes

Cardio fitness is an important part of getting in shape and improving your overall health. Any exercise that is aerobic, in which you increase the amount of oxygen you take in and your heart pumps more blood, improves not only your cardiovascular health but your level of fitness as well as helping you lose weight.

The starting point to constructing your workout program is deciding how often you will exercise. The current general recommendations for physical activity are 150 minutes of aerobic activity week at moderate-intensity exercise. That equates to about half an hour a day, five days a week. That activity should include doing a range of physical activities that incorporate fitness, strength, balance and flexibility. However, such activities as gardening and playing sport should also be included in your total exercise count. Including these types of activities will help to make sure that you are getting the proper balance between exercise and recovery. Alternatively, it is recommended that you do 75 minutes of vigorous intensity exercise on a weekly basis. On top of that, you should do muscle strengthening activity on at least two days per week.

Cardiovascular endurance is another vital aspect of total fitness. It will help you to sustain aerobic exercise and is an indication of the health of your heart and lungs. The more cardiovascular endurance you have, the more efficiently your heart is able to pump oxygenated blood to your muscles.

The American Council of Aging have identified the following 10 biomarkers of health: Muscle Mass Strength Bone Density Bone Composition Blood Lipids Hemodynamics Glucose Control Aerobic Capacity Gene Expression Brain Factors How many of those essential biomarkers of health do you think strength training benefits? Even if regular strength training improved 2 or 3 of these areas, wouldn’t you agree that it would be a worthwhile activity to engage in? Well, the fact is that strength training will produce marked improvement in ALL of these areas. That is not only remarkable, but also unequalled by any other activity. And that is why strength training needs to form the foundation of your health and wellness lifestyle.

Beginner exercisers should not train in Zone 4 until they have built up their aerobic fitness level with around six months of training.

Over time, as you train more, your exercise intensity may have to change for each of the zones. For example, beginner exercisers who go for a light jog may be in Zone 3. But, as they continue to work out, their body will adapt and their fitness improves, so that in three to five weeks that same jog will only put them in Zone 2. That means that you have significantly improved your aerobic fitness level. Using a heart rate monitor is an easy way to track the heart rate zone you are working in, and your improvements in aerobic fitness over time.