Your Cardiovascular Exercise Programme - Don't Delay; Start Today!

In an earlier article I described the benefits of exercising at an intensity of 7 out of 10, or 70% of your maximum heart rate. The scale from 1 to 10 is called the 'rate of perceived exertion' and I will refer to it as RPE as I explain how to improve your current cardiovascular fitness.

Your target is to build up progressively until you are capable of sustaining 30 minutes of cardiovascular activity at an RPE of 7 or more. This is the case for everyone, irrespective of your personal aims. This intensity will enable you to burn fat as well as improve the efficiency of your heart and lungs (CV fitness).

I want you to imagine this is a ladder and your aim is to get to the top. Each time you slip (perhaps you miss your exercises for 2 weeks), just get back on the ladder and keep climbing! Remember in my last article I said that you have to be in this for the long haul? Well, missing a few training session does not mean you failed, it just means you lost your footing! You know that you can do this if you commit to it!

Aim to complete 3 sessions of up to 30 minutes duration each and every week starting from now! Make a note at the end of each day describing how you felt once you completed the exercise.

You may have noticed that I haven't explained what types of exercise you should be doing! The beauty of this programme is that it doesn't matter as long as it elevates your heart rate. If you are going to do this at the gym, then the activity could be swimming, walking, jogging, cross training, rowing, or aerobics. If you are going to do this from home then you can still walk or jog, or you may choose to do 30 minutes of your favourite exercise video. If you like sports then you could play tennis, football or squash. Use your imagination! It may be useful to look in your local paper to see what clubs and classes are on offer in your local area. Don't Delay! Do it right now and get moving up the ladder! Once you hit the top, make sure you stay there by continuing to push and challenge yourself.

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