The status of cardiovascular is measured in terms of aerobic capacity and is represented by the ability to exercise large muscle groups throughout the body, a moderate to high intensity for extended periods of time.

During that time, the cardiovascular system must be capable of maintaining an adequate supply of oxygen and nutrients to active muscles and the rest of the organs of our body. This aspect of physical activity is one that seems to provide most of the health benefits derived from exercise, and therefore constitutes the cornerstone of any fitness program. Through training, the heart, lungs, arteries and other organs of our bodies are adapted to work together more efficiently in response to stress involves physical activity. Here are some basic tips and recommendations on how to endurance.

Basic recommendations

The basic tips includes aerobic conditioning activities can raise the heart rate above a point (based on age, individual ability, and goals to achieve), and to maintain that level of activity over 15 minutes per session. Walk, race, swimming and cycling are some examples of activities that build aerobic capacity. It is now recommended for all adults engaged in moderate intensity physical activity for at least 30 min. newspapers, all or most days of the week. 30 min. can be split into 2 sessions of 15 min. without affecting the overall benefit derived.

Examples:

• Walking pitapat (5-6,5 km / h)
• Bike ride, (13-16 km / hour)
• Swimming (moderate effort)
• Conditioning exercises (calisthenics or moderate-intensity aerobic)
• Table Tennis
• Golf (walking and carrying cart)
• Canoeing (3,2-6,4 km / h)
• Dance

What is the best method of training?

Whatever the chosen activity, the aerobic training requires increased oxygen demand and maintain that intensity for a given time. The intensity and duration that remain to be dependent on the initial state of fitness and the goals they have set. This is the effective and the best method of training to improve endurance.

Intensity.

The most common and best ways to monitor the intensity of exercise is through control of heart rate (HR). FC or the optimal target for each individual can be calculated from the rest of FC and age:
Take the pulse on the back or bottom of the wrist near the base of the thumb, while resting and relaxing. Count the number of heartbeats during a space of 15 seconds and multiply the result by 4 to determine your heart rate in beats per minute (lpm). The theoretical maximum FC is calculated by subtracting the age at 220.

In his last position on the quantity and quality of exercise recommended for healthy adults, the American College of Sports Medicine has decreased the minimum necessary to improve maximum oxygen consumption up to 55-65% of maximum HR. From this minimum, the FC target will vary according to the fitness level that we set as a goal.

Another good way to control the intensity of exercise is through the subjective perception of effort (PES) according to the Borg scale. This maintains a good correlation with the FC, so once known the relationship between two variables, the PSE can be used instead of CF.

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