Cardiovascular training is the name for any rhythmic activity that can be mainitained for 15 to 60 minutes such as walking, riding a bike or rowing.

Cardiovascular training, also called "cardio" is aerobic training, which means that the body uses oxygen to break down blood glucose, muscle glycogen and fat to produce energy. It is a slow proces for it takes time to transport the oxygen from the lungs through the arteries to the muscles. The aerobic system is great for activities that are continuous and perceived as "somewhat hard".

The opposite of aerobic training is anaerobic training. When an immediate release of energy is required, like in a fight or flight reaction, there is not enough time to recrute the necessary amount of oxygen for the production of energy. Therefore the body uses a process for which no oxygen (anaerob) is needed that is called "glycolysis".

This process allows the body to do intense activity for 2 to 3 minutes. The reason for this short period is that the body during this type of energy production not only produces energy but also a by-prodyuct called "lactic acid". This lactid acid stacks up in the muscle cells and is responsible for that burning sensation in your muscles causing you to stop or slow down the activity.

Anaerobic training stands for high intensity training. It is by far the most complete and effective way of training for it integrates aerobic training automatically. It is a type of training however only meant for those who are willing to really train to the limits of their abilities.

This is not the case with aerobic or cardio training. After warming up the body for a about 10 to 15 minutes, it is time to raise the level of intensity from "fairly light" to "somewhat hard".

When planning the amount of time for a workout one should consider his or her experience, goal and preference.

Start with a short duration, like 5 or 10 minutes, when you are deconditioned, and try to increase gradually each week. When your condition is more average then 10 to 20 minutes is a good begin. Once you are in a good condition and learned about your personal physical limits then you can perform continuous activities that have a minimum duration of 20 minutes.

Perform this type of training 3 to 5 times a week, but start with 2 times a week when you lived a sedentary lifestyle.

The next page is about strength training exercises, the next element of a training program.