Cardiovascular fitness training is an individuals ability to receive oxygen and blood to the muscles. This causes more stamina and endurance to any individuals performance and ability to last longer when doing any physical activity.

However, there are five major cardio fitness training methods that are used for various types of aerobic exercise that we will be going through.




Here are the top five cardio fitness training methods:

1. Continuous Training - This training consists of intermediate slow distance and long slow duration.
2. Interval Training - Which is Aerobic Interval training and Anaerobic Interval Training.
3. Fartlek Training - Similar to Interval Training, but work/rest intervals are not measured. This is mostly used for advanced athletes.
   
4. Circuit Training - It's a series of exercise stations with intervals of about 15 seconds of rests.
   
5. Aerobic Cross Training - Is a combination of all aerobic training used for maintaining your conditioning level

Since we have discussed the top five cardiovascular fitness training methods, we will go throught every method individually.

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How much cardio should I do?......

That is a question that most people want answered. Everybody is different and he or she has a body that works differently than others.

Basically, what it all comes down to is this:

• When trying to lose weight, you will need to do a lot more cardio then what you would do if you were trying to gain weight. Start off smart by starting off small when training and work your way up.
• If you are trying to gain weight, you will find that goal to be easier to achieve by not doing cardio at all. However, you will have the same benefit even if you do a small amount of cardio for 15-20 minutes at least twice a week.
• When doing 20-40 minutes of cariovascular fitness training 3-4 times a week can result into good results.

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Continuous training involves these types of conditioning exercises:

• Walking
• Jogging
• Cycling
• Running
• Swimming
• Aerobic Dance

Basically, it involves an intensity level that is continuous between 50-85 percent of your maximal heart rate.


Intermediate Slow Distance

This is a very common method and a very effective training method. This method is most effective at reducing body fat and improving your cardio fitness training.

• This exercise consists of about 20-60 minutes of continuous aerobic exercise.

Long Slow Distance

This training method is mostly used for athletic training in certain sports such as long distance and swimming.

• This exercise consists of over 60 minutes of continuous aerobic exercise.

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Interval training consists of two types of cardio fitness training:

1. Aerobic Interval Training
2. Anaerobic Interval Training

Aerobic Interval Training

This method is used by beginners because it is less intense:

• Consists of about 2-15 minutes of exercise at about 60-80 percent.
• If out of shape, try 2-3 minutes of exercise at about 50-70 percent.
• The intervals of resting are the same

Anaerobic Interval Training

This method is used more the more advance trainers that have a purpose for training such as a marathon:

• This is a much higher cardio level of fitness training.
• The chances of being injured is much more greater.

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Circuit training consists of doing cardiovascular fitness training through a series of exercise stations. Circuit training can be used for weight training as well as cardio training.

A circuit training consists of about 4-8 stations of different exercises with about 1-10 minutes at each stationg.

• Each stations training level capacity is set to about 50-70 percent to full capacity of your training level.

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Aerobic training is commonly used as a training method by doing a combination of all aerobic exercises. This type of training is mostly used as maintaining your conditioning level.

An example of doing this type of cardiovascular fitness training is:

• Running for 15 minutes from your starting point to a trail and cycling in a trail for 20 minutes and then for another 15 minutes run back to your starting point.