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Increasing your cardiovascular endurance should be one of your key goals for your exercise sessions. When your cardiovascular system is performing well, your everyday tasks become even easier. The better your cardio capacity is, then you'll be able to work out longer and harder, and burn more calories in a shorter timescale. So how do you build your cardio endurance?
By far the best way to start is buy measuring your level of cardiovascular fitness. Use your fitness trainer or gym's professional testing equipment to measure your aerobic strength. If you don't have a personal fitness trainer, and don't work out in a gym, here’s a simple technique that can help you measure your cardio strength, followed by some tips for cardio toning.
Begin by standing with your arms resting at your sides, and your feet shoulder-width apart. Take a deep breath and begin walking, quite briskly, letting your arms swing gently. Do this for about two minutes, and then start doing jumping jacks, using both arms and legs. Do as many of these as possible three minutes, with no resting.
Then stand still and take your pulse. Your ideal pulse rate should be about 75-85% of your maximum heart rate (and to find this, subtract your age from 220). Remember that this is a very basic formula and can only give you a rough idea of your maximum and ideal heart rates. There are a range of devices available that can track your heart rate (and other measures) whilst you exercise. If you are serious about getting the very best cardio conditioning possible, you may want to purchase one of these .
If your heart rate was far above the upper ranges of 85%, you need to lower your activity level and start building more strength without placing so much stress on your body. But if your heart rate 75%, then your aerobic health is likely in good condition, and you should be OK to work harder. If your heart rate was within the 75-85% range, then you are at a comfortable stage with your aerobic capacity, and should work on increasing your activity just a bit, to build more capacity. Always remember, though, if you feel lightheaded or dizzy during a workout, stop moving immediately and rest until you feel better.
Here are some methods to increase your aerobic capacity:
Work Out For Longer
Simply by increasing your workout by quarter of an hour, you can burn up to one hundred additional calories. And you'll also increase your cardio capacity. It should take you about 3 weeks to notice a difference.
Use Your Arms As Well
If your main exercise is walking, jogging, or running, simply add arm movements to your routine. Try lifting your arms over above your head for two paces and then back down for two more. Yes, it may look funny but your heart rate will increase and so will your cardio capacity. This is an ideal trick for walkers, since the timing of their paces is slower, and so the movements are easier to integrate.
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