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Cardiovascular Training
Cardiovascular TrainingPg 1TranscriptCardiovascular Training includes any exercise that increases your heart rate and makes youbreathe more heavily.That’s because when you are doing cardio, sometimes called ‘aerobic’ activity, you need moreoxygen. The oxygen you breathe travels to your lungs and then into your bloodstream. Your heartthen pumps enough blood to your muscles so they get the oxygen they need to keep exercising.Cardio exercises strengthen your heart and lungs. Your heart is a muscle and making it pumpharder on a regular basis, makes it stronger.Cardio helps to improve your body’s overall circulation, and reduces your risks of heart disease,vascular disease, stroke and lung disease.Cardio also strengthens your muscles and increases your endurance. And because it turns fatcells into energy it is a great way to lose weight.Cardiovascular training can also help your body manage glucose, or sugar levels, helping toprevent or manage diabetes.And when you exercise, your body may release endorphins, a chemical produced by your bodythat makes you feel happy, reducing stress.Cardiovascular training is a key part of any exercise program. But the best news about cardiotraining? It includes so many different types of exercise. You are sure to find one or two that youenjoy, can add to your daily routine and will stick to. Go for a bike ride, dance, swim, playbasketball with your kids, hike. Find an aerobic activity you enjoy to get you moving.“Wherever you are, whatever your circumstance is you can live a healthy life. So if that isjust walking once a week and taking a step forward. Then that’s good.”You may choose to start your cardiovascular training in a gym with a personal trainer. She canhelp you make a plan to do it safely. Or you may choose to do activities around your home, byyourself or with family or friends.If it has been a long time since you have exercised, or you have health concerns, talk to yourhealthcare provider before you start to ensure your goals are doable and safe.In order to enjoy the health benefits of cardiovascular training, aim to do it on most days of theweek for a minimum of 30 minutes each time at a moderate intensity. For weight loss you maywant to do it longer.Remember, some activity is better than none. Start slowly and gradually add exercise as your bodygets used to it.Break a session down into 10 minute chunks, 3 times a day if that is more manageable. Thenslowly add a minute or two each time.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10215_98 ©Milner-Fenwick, Inc.Cardiovascular TrainingPg 2If you can talk while exercising then you aren’t overdoing it.Eventually, you will need to increase the intensity of your aerobic exercise to increase the benefits.For example, taking a hilly route on your walk is a great way to increase the intensity.Whatever cardio exercise you choose to add to your day, remember, you have so many choicesyou can never get bored. Mix up your routine and try something new to get all the benefits ofcardiovascular training. Make it a fun part of every day.This program is for informational purposes only; for all health related issues please contact your healthcareprovider. Publisher disclaims all guarantees regarding the accuracy, completeness, or suitability of this videofor medical decision making. gn_10215_98 ©Milner-Fenwick, Inc.
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Learn how to do sit stand exercises using a chair.
Watch and learn how to properly perform seated leg extensions to strengthen your quadriceps.
Watch how to properly perform a leg press to help strengthen all of the muscles in the lower body: calf muscles, hamstrings, quadriceps, and gluteals.
Learn to safely do this exercise to strengthen your shoulder muscle in the upper arm.
