CAMAF Member Option Guides & Info

7 eXeRCiSe: PARt 2 oF 5 By now you should understand why you need exercise, something about why you have not been exercising (the obstacles), they difference between exercise and activity. You'll also have an idea about exercise safety and whether you need to see your doctor first. You have set yourself exercise & activity targets. this week we'll take a look at the three main forms of exercise: Cardio, Strength, and Flexibility. Please note that we will consider each of these as strenuous exercise rather incidental activity. CARDIO, CARDIOVASCULAR, AEROBIC, fITNESS These are all terms for the same sort of exercise. Cardio exercise is all about raising your heart rate, getting short of breath, sweating, but all without too much muscle strain. WHat to aiM for: • HEart ratE. Optimal cardio training requires monitoring your heart rate or pulse. This is counted in beats per minute (BPm). Your maximum heart rate (don't go there, it is not safe) is calculated by subtracting your age from 220. the optimal heart rate range for cardio training is 60-80% of your maximum heart rate. So for a 40 year old: maximum heart rate is 220-40 = 180. ideal cardio training range is 60-80% of 180, or 108 to 144. • sHort of BrEatH. Cardio training should make you a bit short of breath. As a guide you should be able to talk in short phrases only, and be pretty much unable to sing. • sWEating. Good cardio training makes you sweat. Some of us sweat more than others but if you do not need a shower after cardio training you may be under-training. • MUsClE strain. Cardio training may produce some muscle strain but the idea is to be generally tired and out of breathe more than you are tired in one muscle or area of the body. • tiME. it is generally advised to continue cardio raining for at least 30 continuous minutes, or more. this though, may take some time to build up to. Cardio training is crucial for overall fitness, energy, health, weight control, and more. good types of cardio training include running, cycling, very brisk walking, fast swimming, aerobics classes, rowing and some team sports. Cardio training is the basis of most good exercise programmes and should probably make up between 50% and 70% of yours

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