The Simple Guide to Cardiovascular Exercise-Making the best use of your Smooth exercise equipment. (Part 1 of 4)July 23rd, 2012
Victor Tringali MS, CSCS, PES, CPT
Consistent endurance exercise—which can be performed on your Smooth treadmill or stationary cycle 3-7 days a week—causes a long list of cardiovascular improvements.[i]
All healthy adults aged 18–65 years should aim to take part in at least 150 min of moderate intensity aerobic activity each week. Your aerobic activity may be undertaken in bouts of as little as 10 min and, ideally, should be performed on five or more days a week. Beginners should work steadily towards meeting these physical activity levels. In these early stages, even small increases in activity will bring health benefits. During this stage the aim should be adherence and consistency. And progression should be in the form of adding time to the workout. As an example, you might walk or cycle an extra 10 minutes every other day for several weeks before slowly increasing this amount until you reach the recommended levels of activity.
The American College of Sports Medicine (ACSM) recommends an intensity level of 55 percent-90 percent of maximum heart rate for aerobic exercise.[ii] As a beginner you should aim for the lower end (65-75%) of this range. Training Heart Rate can be determined using the following formula:
Step 1 220-age = Maximum Heart Rate (MHR)
Step 2 MHR x Intensity (.55-.65) =Training Heart Rate (THR)
Moderate intensity and vigorous-intensity activity can also be identified without the use of Heart Rate Monitoring by using the 6–20 ratings of perceived exertion (RPE) scale. This is an individual’s perception of his/her effort. In men and women of all ages, an RPE of 12–13 represents moderate intensity.[iii]
The above protocol should be maintained until you are able to complete at least 30 minutes 2-3 times per week. For many beginners this may take 2-3 months.
Small increases in activity will bring health benefits. Aim for adherence and consistency and you will soon be ready for an intermediate training program.
Train Smart and Good Luck
Victor Tringali earned a Bachelor of Science in Exercise Science from Salisbury University and a Master’s degree in Exercise Science and Health Promotion from California University. He has multiple nationally-accredited health and fitness-related certifications-including specialties in Strength and Conditioning, Performance Enhancement, Speed Development, and Personal Fitness training. For more than 20 years he’s designed exercise programs for many population sub-segments-including elite athletes, women, physically challenged persons and senior citizens. He has authored numerous articles and research reviews and has lectured and presented for numerous schools and corporations on various topics of health and fitness.
Victor began a competitive bodybuilding career in 1994. And he continued by winning numerous titles and awards before retiring in 2007. From 2000-2007 he was a well-recognized 5-time National Finalist at the NPC National Bodybuilding Championships and NPC USA Championships. He continues to support the bodybuilding community as a professional judge for the National Physique Committee (NPC) as well as offering coaching, presentations and consulting to physique athletes, health clubs, and personal trainers.
Victor formerly served as an adjunct faculty member at Howard Community College and is currently the Executive Director of Health and Wellness for Drexel University where he designs, develops, and implements policies and programs that affect health and well-being of faculty, staff, and students. He is a professional member of the American College of Sports Medicine, the National Strength and Conditioning Association, and the Wellness Counsel of America.
Certifications and Credentials:
- World-Class and Nationally-Ranked Bodybuilder
- Master of Science- Exercise Science and Health
- Professional Sports Nutritionist
- Certified Strength and Conditioning Specialist –National Strength and Conditioning Association
- Performance Enhancement Specialist- National Academy of Sports Medicine
- Speed and Explosion Specialist-National Association of Speed and Explosion
- Certified Personal Trainer- National Academy of Sports Medicine
- Professional Judge-(Bodybuilding, Fitness, Figure, Bikini)- National Physique Committee
For information about Vic, visit www.teamvic.com
[i] Zuhl, Micah; Kravitz, Len, HIIT vs. Continuous Endurance Training: Battle of the Aerobic Titans; IDEA Fitness Journal Feb2012, Vol. 9 Issue 2, p34
[ii] American College of Sports Medicine. American College of Sports Medicine position stand. The recommended quantity and quality of exercise for developing and maintaining CR and muscular fitness in healthy adults. Med and Science in sport and exercise 1990;22(2) 265-274
[iii] O’Donovan, Gary; Blazevich, Anthony J.; Boreham, Colin; Cooper, Ashley R.; Crank, Helen; Ekelund, Ulf; Fox, Kenneth R.; Gately, Paul; Giles-Corti, Billie; Gill, Jason M. R.; Hamer, Mark; McDermott, Ian; Murphy, Marie; Mutrie, Nanette; Reilly, John J.; Saxton, John M.; Stamatakis, Emmanuel. The ABC of Physical Activity for Health: A consensus statement from the British Association of Sport and Exercise Sciences; Journal of Sports Sciences. Apr2010, Vol. 28 Issue 6, p573-591.