2. Connotation of Cardiovascular Exercise
● Cardio Exercises are exercises that raises the heart rate, respiration and circulation of blood while using large
muscle groups rhythmically and repetitively. The heart is a muscle, when we constantly move we strengthen our
heart, this keeps us healthy.
● Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50%
of its maximum level.
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3. Types of Cardiovascular Exercises
● Low intensity/Long duration: This kind of cardio involves long and continuous but slow and
easy workouts. In this case you use up to 40% to 60& of your heart rate when working out
At this level of intensity you can sustain the workout for longer periods and build endurance with
time. Some of these exercises include cycling, jogging, walking up and down the stairs.
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4. Types of Cardio Exercises contd.
● Medium Intensity: Medium intensity is a little increase in the intensity of the Low intensity cardio.
It concentrates on 70% of the maximum heart rate. Moderate intensity is what most of us would think of as a proper workout. Many of the low-
intensity exercises listed above can easily become moderate-intensity exercises by upping your pace: brisk walking or walking uphill, or a
strenuous yoga session, for example.Moderate-intensity exercise can also include weight training, or endurance exercise — things like jogging,
cycling, or lap swimming. It helps in fat loss and boost your aerobic capacity. It is described by the beginning of breathing heavily but not so
much that you are out of breath and you should stop.
5. Types of cardiovascular Exercises cont’d
● High intensity:This type of cardio burns more calories, increases fitness levels and is less time consuming compared to the low and
moderate intensity. It requires you to workout between 80%-90% of your maximum heart rate.Examples include, high intensity interval
training (HIIT), running, hiking, climbing stairs.
High intensity means using as much energy as you can during exercise in a small amount of time.
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6. Aerobic Interval Training
Aerobic interval training comprises of high intensity aerobic workout along with a little period of low intensity cardio workout. This method of
training involves methodically weaving a short, extra intense burst of exercise intermittently throughout a regular cardio workout routine.
When the body is pushed to work harder for a brief period of time it promptly amplifies the rate of fat burning, however, the body takes a while to
get back down to the “normal”, slower rate of burn.
7. Anaerobic Interval Training
Anaerobic interval training means going from low to high at short intervals and resting for equal or longer
intervals. It is performed at an intensity ranging from 85 to 100% of your maximum heart rate. This type is
very uncomfortable and is usually practiced by experts and athletes who want to improve their
Performance.
Examples of anaerobic interval training include sprinting for 30 seconds, followed by walking, running again and walking again, each for 30
seconds repeating 3 to 6 times or depending on your level of fitness. These workouts are usually shorter because they are so intense,
often just 20 minutes after a warm up. The rest interval is usually twice as long as the work interval, such as 30 seconds of sprinting
followed by one minute of recovery.
An example of an anaerobic interval workout:
* Warm up for 5 minutes at an easy to moderate effort, then come up to your recovery interval effort for 5 minutes.
* Work interval 30 seconds: Sprint all-out, as fast as you can.
* Recovery interval 1 minute: Return to your recovery interval effort.
* Repeat work and recovery intervals three to seven times.
* End with a cooldown for 5 minutes at an easy effort.
8. Circuit Training
Circuit training increases your heart rate and strengthens your muscles simultaneously. You will have to work out on different stations, working out
various muscle groups very quickly with little or no rest. Doing around 10 to 20 reps at each station with a different exercise.
It targets strength building or muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one
circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often
with rapid movement to the next exercise.
9. The Chest
The chest/pectoral muscle is a thick, fan-shaped muscle situated at the chest (anterior) of the human body. It makes up the bulk of the chest muscles
in the male and lies under the breast in the female.
Parts of the chest:
Upper Chest, Mid Chest and Lower Chest
Bodyweight for upper chest.
Decline push up
