Cardiovascular Conditioning Essay

This essay has a total of 1670 words and 7 pages.

Cardiovascular Conditioning

Conditioning Assignment: Cardiovascular Conditioning

Cardiovascular conditioning can be defined as the efficient transport and utilization of
necessary oxygen and nutrients to the tissues of the body. The cardiovascular system needs
to be well conditioned to enable the body to deliver adequate oxygenated blood and
nutrients to the working muscles, in addition to improving the muscles' capacity to use
extra oxygen. Cardiovascular training is the most important style of training both for
general health and for overall athletic performance.

One of the major systems of the body, which is effected by cardiovascular conditioning, is
the circulatory system. With proper exercise the heart becomes stronger and is able to use
energy more efficiently. Blood pressure will lower because the heart muscle does not have
to work as hard to pump the blood. The heart will beat fewer times per minute while it is
at rest, but it will be able to deliver a greater amount of blood with each stroke as a
result of adequate conditioning. Conditioning has other benefits to cardiovascular fitness
as well. It will increase oxygenation of the blood due to the fact that while exercising
deep breathing increases the blood flow to the lungs. Under a well-planned conditioning
program conditioning can help to decrease cholesterol and the incidents of deadly heart
disease. Individuals who exercise regularly have a lower rate of heart attacks than
individuals who do not participate in an exercise program. One of the most important
aspects of conditioning for the heart is the warm-up. Warming-up before intense exercise
gradually increases the heart rate and prevents abnormal heart rhythms. Sudden extreme
exercise can cause the heart to demand more oxygen than the circulatory system can
provide, resulting in strain on the heart muscle. Warming-up will help to prevent heart
attacks that result from abnormal heart rhythms.

During the first one or two minutes of exercise, before the heart has pumped enough
oxygenated blood to the working muscles, the muscles are powered by anaerobic energy. In
order for these muscles to continue exercise, the body must supply them with continuous
supply of oxygen, the more efficiently this is done, the better the cardiovascular fitness
level. During cardiovascular conditioning, a program such as interval training can help to
relieve some of the discomfort of anaerobic exercise, increasing muscular endurance.
Interval training is a good method for competitive runners in which usual aerobic training
is mixed with several repetitions of faster running. Not only does this program increase
muscular endurance, it also helps to increase the temperature of the muscles. The higher
the temperature of the muscle cells, the faster they are able to metabolize oxygen and
fuel they need. Cardiovascular helps to increase muscle mass, and as muscle mass increases
more fat cells are burned. Nerve stimulus to the muscles also becomes more efficient
through exercise.

With proper training, the body's usage of oxygen can be improved by up to twenty-five
percent. Cardiovascular endurance is best improved by training with the right balance of
intensity, duration, and frequency. The right intensity is determined by monitoring
training pulse. Once exercise is finished the pulse should be taken immediately. An
adequate beginner's rate is 120-130 beats per minute; intermediate (after 3-6 weeks of
training) 130-140 beats per minute; and conditioned athletes should have a training pulse
of 160 or higher. If training pulse is too high the athlete should slow the pace to get
the best benefits of the training. The duration of training is determined by monitoring
the recovery pulse rate. After a heavy cardiovascular workout, the athlete should wait two
minutes and take the pulse, if the duration is appropriate it should have dropped
approximately twenty-five to thirty percent of the training pulse. If it doesn't recover
quickly the duration is too long and the time of exercise should be decreased. The
frequency of a workout should be a combination of heavy and light exercise. Three times
per week (every other day) the athlete should exercise at the highest training pulse. On
the other two to three days in between, the intensity should be the same or somewhat
easier, but the duration should be one-third to one-half of what it is on heavier days.
The easier pace and shorter distance on lighter days helps to clean out work waste
products that are produced in the tissues on previous heavy training days. Even the most
dedicated athlete should take one day off per week to rest.

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