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General interest items edited by Janice Flahiff

Cardiovascular Training and the Holiday Season

Excerpts from the 7 December 2011 post at A Doctor and A Nurse

The holiday season is accelerating down the fast lane toward your doorstep.  Holiday crunch time has arrived and you’re livin’ in the fast lane.  Your cardiovascular training routine is not only limited by the cold weather , it is now limited by time.  Don’t off ramp your cardio routine  just yet. Livin’ life in the cardio fast lane is easier than you think. Here are some key facts to consider before putting cardio on the back burner. The American College of Sports Medicine (ACSM) recommends the following cardio parameters for frequency, duration, and intensity in order to make cardiovascular system and cardio respiratory gains from exercise:

  • Frequency must be at least 3 days per week if vigorous, 5 days if moderate intensity.
  • Duration needs to last 20-30 minutes minimum in your target zone, up to 60 minutes if fat burn is the goal.
  • Intensity should range between 50-85% of your predicted target heart rate.
  • Warm up and cool down at least 5 minutes before and after the workout at 50% intensity.
  • Interval training  with an interval training plan will make things more interesting with more training possible with less time commitment.
  • If training stops, fitness gains are lost by approximately 50% in as little as 4 weeks.

December 9, 2011 Posted by | Consumer Health | , , , | Leave a comment


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