How to Improve Cardiovascular Capacity

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

The term "cardiovascular capacity" indicates the degree of efficiency with which the heart pumps blood and oxygen throughout the body. Improving this aspect allows you to walk and train longer. In addition, good cardiovascular capacity offers numerous health benefits; for example, it reduces the risk of heart disease and stroke, helps lose weight, minimizes the risk of osteoporosis (bone weakening) and improves cognitive skills. Follow the tips described in this article to calculate and improve cardiovascular wellness, whether you are a competitive athlete or are about to start a training routine.

Steps

Part 1 of 4: Measuring Your Initial Fitness Level

Step 1. Evaluate your athletic abilities to know how often and how hard you can train

The more out of shape you are, the more gradual and slower the progression of the physical activity program must be, but at the same time the results will be faster. If you are already well trained, you have to work very hard to improve cardiovascular well-being even more.

Step 2. Evaluate what type of fitness you are in

Before calculating your maximum heart rate - an important number for developing efficient training - you need to estimate your overall level of athletic fitness. Remember to start slowly and gradually; at the beginning you must not overdo it, to avoid injuries and allow the body to recover.

• Poor fitness: You have not exercised at all or have not exercised in the past eight weeks. Remember that no matter how thin you are, you can be very slim and have poor cardiovascular capacity at the same time.
• Moderately Fit: You do any aerobic activity - walking, running, cycling, swimming, rowing - three times a week for 20 minutes.
• Excellent fitness: You run or walk at least 5 miles per week and have regular training sessions for more than an hour per week.

Step 3. Calculate your maximum heart rate (HRmax)

The term is already very explanatory, it is the maximum frequency with which the heart can beat while exercising. It is the main indicator that allows you to define the intervals of the number of pulses per minute that you must respect when you train and which vary according to the type of exercise (higher during running and lower for cycling and swimming).

• The traditional method of calculating this value is to subtract your age from the number 220. For example, if you are 40 you have to subtract 40 from 220 to get a maximum heart rate of 180; however, this procedure can lead to erroneous results of up to 20 beats per minute. People who train scrupulously or at a competitive level need precise values.
• Try using the equation developed by the American company HeartZones to find the HRmax for running: 210- (50% of age) - (10% of weight in kg) +4 if you are male or 0 if you are female. For example, if you are a 40-year-old man weighing 100 kg you should proceed to this calculation: 210-20 (50% of age) -10 (10% of weight) +4 = 184.

• Alternatively, you can use formulas that take into account physical condition and type of activity: 217 - (0, 85 x age).

  • Athletes in excellent physical shape who are under 30 must subtract 3 from the result.
  • Athletes over 50 in great shape need to add 2 heartbeats to the result.
  • If you are a fit athlete over 55, add 4 beats to the final value.
  • If you are following a rowing workout, remove 3 beats.
  • If you are into cycling, remove 5 beats.

  

  Step 4. Undergo a cycle ergometer exercise test to calculate your maximum heart rate

  To get accurate data you need to perform this test, but if you are not in good physical shape, it can be difficult and even dangerous. For this reason, you can calculate the average between the test results described below and one of the formulas mentioned above.

  • One Mile Exam: Go to a running track and walk four consecutive laps (1600m) at the fastest pace you can comfortably maintain. On the last lap, measure the number of heartbeats 4 times (without stopping walking) or use a heart rate monitor to calculate the average value. To the result obtained you must add:

    • 40 beats if you are in poor athletic condition;
    • 50 beats if you are on average fit;
    • 60 beats if you are in excellent physical shape.

  • Step exam for 3 minutes: Use a 20 cm high step or training step. Begin to ascend and descend the shelf following a four-beat rhythm that follows this sequence: right foot up, left foot up, right foot down, left foot down. Repeat this sequence for two minutes, maintaining a speed of 20 sequences per minute. During the third minute, check your heart rate and add to the average value obtained:

    • 55 beats per minute if you are in poor physical shape;
    • 65 if you are on average fit;
    • 75 if you are in excellent physical shape.

    

    Step 5. Undergo an exercise test to calculate your maximum heart rate value and to get the most accurate reading

    The exam is usually done under medical supervision, but you can get good results by doing one of these tests:

    • 800-meter track run: Wear a heart rate monitor to take this test. Run for 400 meters (one lap of the track) with a speed just below the maximum you can reach (stimulating the heart to beat at 90-95% of the HRmax calculated with one of the equations described above). Run to your fullest capacity during the second lap and note the maximum heart rate you have reached. Athletes in good shape should repeat the test after a few minutes of light running to get true results.
    • Uphill Test: Find an uphill course that you can complete by running in about two minutes. It must be steep enough for you to breathe hard when you get to the top. Start the test by running for 5 minutes on the flat before reaching the slope. Start with a light jog and gradually increase the intensity until you reach a heart rate equal to 85% of the maximum value you calculated with one of the previous equations. At this point, you should be at the base of the climb and you need to tackle it while maintaining that speed. Take note of the highest heart rate you reach on the way to the top.

    Part 2 of 4: Getting started with Aerobic Exercises

    

    Step 1. Choose the type of aerobic activity you enjoy the most

    In this way, the training is more enjoyable and it is easier to get the best results. Integrate the routine with many different exercises, so that the body does not adapt too much to one activity; this "trick" allows you to constantly change and progress. Aerobic activities that improve cardiovascular health are:

    • Walks;
    • Running or jogging;
    • Cycling;
    • I swim;
    • Aerobic gymnastics;
    • Boating;
    • Go upstairs;
    • Hiking;
    • Cross country skiing;
    • Dance.

    

    Step 2. Vary the duration of the workout based on your fitness level

    The fitter you are, the longer and more frequently you can exercise to continue improving cardiovascular health.

    • If you are in poor shape, start with 10-15 minutes of activity, 3 times a week.
    • If you are trained on average, you can start with 30 minutes for 3-5 days a week.
    • If you are in perfect shape, exercise 30-60 minutes, 5-7 days a week.
    • Performing high-impact activities, such as running, dancing, or aerobics, for more than 5 days a week increases the risk of injury. Choose two or three exercises that involve different muscle groups and involve different movements "; remember to alternate the high impact ones with the" lighter "ones.

    

    Step 3. Program the intensity of your workout based on your heart rate

    When engaging in continuous aerobic activity, try to keep your heart rate within a specific range for maximum benefits.

    • If your athletic condition is poor, try to keep your heart rate below 145 beats per minute.
    • If you are doing moderately strenuous activity, keep your heart rate at 60-75% HRmax; start at this level, if you are on average fit.
    • During very intense exercise, the heart rate should remain between 80 and 95% of the maximum rate.

    

    Step 4. Don't forget the warm-up and cool-down phases

    The first is to avoid injury and allows the body to move efficiently from a low metabolic rate (it burns a few calories per minute) to a high one. The cool-down slowly brings the blood that has been sent to the muscles back into normal circulation, reduces pain and possible cramps.

    • Warm-up: Do the workout you are about to do for 5-10 minutes, but at a much lower intensity. You can also indulge in a stretching session. As you begin the actual activity, gradually build up your vigor until your heart rate reaches your chosen range.
    • Cool down: After the aerobic session of the activity, slowly reduce the pace. For example, if you are running, slow down gradually and then walk for 5-10 minutes. If you are cycling, pedal less intensely and quickly during the last 5-10 minutes. The phase following the cool-down is the most suitable for stretching and improving general flexibility.

    

    Step 5. Slowly increase your workout

    Muscles and joints need more time than the heart and lungs to adjust to the stress of physical activity. So if you want to avoid injury, don't increase the duration or distance of the exercise more than 10-20% per week. For example, if you start your fitness routine with 10-minute sessions, add only a minute or two a week in the first few weeks, even if you feel like you might improve more quickly. If you overdo the amount of exercise or engage in overly strenuous activities in a short timeframe, you can run into overtraining syndrome, which in turn leads to injuries and even illness.

    Part 3 of 4: Maximizing Your Workout

    

    Step 1. Perform the exercise at various intensity levels to maximize progress

    Current research shows that a quick way to improve cardiovascular well-being is to combine many sessions of moderate activity with less frequent periods of high-intensity interval training and continued high-intensity exercise. Each type of exercise focuses on different aspects of fitness.

    

    Step 2. A long-distance, moderate-intensity workout helps improve endurance

    During these activities you should exercise at a steady pace that allows your heart to beat at 60-75% of maximum rate. This form of activity is the most effective for increasing the amount of blood the heart can pump with each beat, a key factor in cardiovascular health.

    • If you are not in good athletic condition, start with 10-15 minutes of this type of training 3 times a week and extend it by 1-2 minutes a week until you are able to exercise for half an hour.
    • If you are fit, start with a minimum of 30 minutes, 3 times a week to improve cardiovascular capacity.

    

    Step 3. Use high intensity interval training (HIIT) to quickly improve aerobic capacity

    One of the great advantages of this program is that it ends quickly. Studies show that HIIT is more effective than moderate-intensity HIIT for lowering blood pressure, raising the lactate threshold (the intensity of exercise required for a sudden and violent spike in lactate blood glucose levels) and increasing maximum oxygen consumption (the amount of oxygen used during training). When you decide to practice HIIT remember to start with a warm-up session and make sure your heart rate never exceeds 85-95% of HRmax.

    • Don't engage in high-intensity interval training more than two days a week.
    • Start HIIT only when you have reached a good level of cardiovascular capacity; you should be able to take 30 minutes of moderate intensity resistance exercise.
    • Start with four short intervals of 60-90 seconds, during which the heart rate reaches 85-95% of HRmax, alternating with recovery phases of 1-2 minutes to bring the heart rate back to 60-70% of the values maximums; for example, if you are running, you can engage in short bursts followed by jogging phases.
    • Increase the exercise to get to four four-minute sessions of intense training each, followed by three-minute recovery phases.

    

    Step 4. Use continuous high-intensity training to achieve optimum fitness

    When you train at a high rate, the body does not absorb enough oxygen to produce energy according to the normal mechanisms. The result of this anaerobic activity is the accumulation of lactic acid; when this settles in the muscles, it quickly limits the individual's ability to achieve top-level athletic performance. Continuous high-intensity training increases the maximum oxygen consumption threshold by improving that of lactate, so that the athlete can push himself further.

    • Don't do this type of physical activity unless you are in really good shape.
    • When sticking to this training routine, exercise for 25-50 minutes while keeping your heart rate at 80-90% of maximum values.

    Part 4 of 4: Leveraging Technology to Improve Your Fitness Level

    

    Step 1. Use technology to "stay on track"

    Heart rate monitors have improved a lot! Modern ones measure the number of steps, heart rate, diet, sleep and much more. They are perfect tools to customize training and adapt it to the needs of the body. In addition to heart rate monitors, there are other tools that help set and achieve goals; of studies have found that cell phone applications and pedometers help improve fitness.

    

    Step 2. Purchase a heart rate monitor

    To train effectively, it is essential to control the rhythm of the heart.

    • The straps that are wrapped around the chest offer the most accurate results; these are heart rate monitors applied to the chest and which generally transmit the values to the watch you wear on your wrist via a wireless communication system.
    • Numerous models of watches with integrated heart rate monitor are available; they are more comfortable than models with a chest strap, but although they are constantly evolving, they still offer less precise data during physical activity.

    

    Step 3. Use a smartphone application to track your workout

    Motivation is the main factor in improving cardiovascular well-being. These mobile applications have proved useful precisely to raise and maintain the desire to train constant, guaranteeing results similar to those that can be obtained by going to the gym regularly. They have many functions, they can suggest the type of exercise, monitor progress while running and allow you to record training sessions.

    

    Step 4. Use a pedometer to motivate yourself

    It is a device that you can wear and that measures the number of steps, steps and in some cases even the heart rate; it allows you to reach daily goals and has been shown to be useful in encouraging people to increase physical activity and consequently cardiovascular health. It is especially effective for those who have just started an exercise routine because it is a simple tool to make sure you are getting all the activity you need.