subject: A CV Fitness Programme - Do Not Delay; Get Started Today! [print this page] A CV Fitness Programme - Do Not Delay; Get Started Today!
In my previous article I discussed the benefits of exercising at an intensity of 7 out of 10, or 70% of your maximum heart rate. This scale from 1 to 10 is named the 'rate of perceived exertion' and I will refer to it as RPE as I discuss how to enhance your current cardiovascular fitness level in this article ...
Your goal is to develop steadily until you are able to complete 30 minutes of cardiovascular exercise at an RPE of 7 or above. This is for anyone, irrespective of your own aims. This intensity will assist you to reduce fat as well as improve the efficiency of your heart and lungs (CV fitness).
I want you to invisage this is a ladder and your goal is to climb to the top. Every time you slip (perhaps you miss your exercises for a couple of weeks), just climb back on the ladder and carry on climbing! Remember in my last article I told you that you have to be in this for the long haul? Well, missing a few exercise sessions doesn't mean you have failed, it just means you lost your footing! You know that you can if you put your mind to it!
Aim to complete 3 sessions of up to half an hour duration each and every week starting from now! Make a note at the end of each day highlighting how you felt once you completed the exercise.
You may have realized that I haven't told you what types of exercise you might be doing! The beauty of this programme is that it doesn't matter as long as it boosts your heart rate. If you are going to do this at the gym, then the activity might 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 best to look in your local paper to see what clubs and classes are available in your local area. Don't wait! Do it now and get climbing up the ladder! Once you reach the top, make sure you dont slip again by continuing to push and challenge yourself!
