Cardiovascular Fitness: The Heart of Your Fitness Transformation
Fitness gives you a fully charged Life Battery
In our exploration of the Fit Body Code formula, we've established that every fitness journey begins with a strong mindset. Once your mind is in the right place, it's time to focus on the next key component: Cardiovascular Fitness.
This principle plays a crucial role in optimising your energy levels, enhancing your well-being, reducing the risk of chronic diseases, and torching the fat from around your body. In this article, we'll explore why cardiovascular fitness is essential and how it contributes to your overall transformation.
The Importance of Cardiovascular Fitness
The big thing I see missing in the fitness and personal training industry is a lack of focus and attention on Cardiovascular Fitness due to the over-fixation of weight training. Of course, weight training is vital for good aesthetics and longevity; however, I'd argue that cardiovascular fitness is more important.
CV fitness refers to the ability of your heart, lungs, and circulatory system to supply oxygened blood to your muscles during physical activity. It's a vital component of overall fitness. Your CV fitness offers a multitude of benefits that weight training simply can't match. It can improve your physical ability, boost energy levels, build mental resilience and significantly enhance your aesthetic appearance.
I'm happy to admit with over 20 years of Personal Training experience with clients I used to focus too heavily on weight training and not enough on cardio. Well, not any more! Over the last few years, CV training has moved toward the front in terms of priority, and heres why...
Benefits of Cardiovascular Fitness
Boosted Energy Levels
Cardiovascular exercise increases heart rate and circulation, improving the flow of oxygen and nutrients to all vessels and tissues in the body. As a result, energy levels and endurance improve, allowing you to perform at your peak every day. According to a study published in the journal Psychotherapy and Psychosomatics, regular aerobic exercise can reduce fatigue and increase energy levels, even among individuals with chronic fatigue syndrome.
This is a powerful scientific finding, and hopefully, it will help you realise that cardiovascular exercise can make you feel more energised. The more energy you have, the more you can do in life.
Enhanced Mental Health
Cardiovascular exercise is not only good for the body but also for the mind. Engaging in regular aerobic activities like running, cycling, or swimming can remedy symptoms of depression and anxiety. This improvement in mental health is attributed to the release of endorphins, which are your natural mood boosters. Research from the American Journal of Psychiatry indicates that consistent exercise will decrease the risk of depression, highlighting the profound impact of cardio on mental well-being.
Improved Heart Health
Consistent cardiovascular exercise strengthens the heart, improves circulation, and lowers blood pressure. It will also help reduce LDL cholesterol (the "bad" stuff) while increasing HDL cholesterol (the "good" stuff). A study published in the Journal of the American College of Cardiology found that people who engage in regular CV exercise have a significantly lower risk of heart disease and a decreased likelihood of heart attacks.
VO2 Max and Reduced All-Cause Mortality
VO2 max is the reading of the maximum amount of oxygen your body can take in, transport and utilise during intense physical activity. It's a key indicator of CV fitness and overall health, and it's the baseline test I use for all my personal training clients on the Wirral. Higher VO2 max levels are directly associated with better cardiovascular endurance and a lower risk of chronic diseases. Research in the Journal of the American Medical Association found that higher VO2 max levels are linked to reduced all-cause mortality, meaning that individuals with better cardiovascular fitness tend to live longer, healthier lives… If this isn't enough of an argument to get you focused on cardiovascular fitness, then you're a lost cause!
Strategies to Improve Cardiovascular Fitness
To incorporate cardiovascular fitness into your routine and reap its many benefits, consider the following strategies:
- Choose Activities You Enjoy
Whether it's jogging through the scenic parks of the Wirral, cycling along coastal paths, or participating in a dance class, choose cardiovascular activities you genuinely enjoy. Enjoyable activities increase the likelihood of consistency and adherence to your fitness routine.
- Set Realistic Goals
Like with mindset, setting realistic and achievable goals is crucial for cardiovascular fitness. Start with small, manageable targets, such as a 10-minute brisk walk, and gradually increase the intensity and duration as your fitness improves.
- Incorporate Variety
To prevent the risk of overuse injuries and boredom, incorporate a variety of cardiovascular activities into your routine. Alternate between different exercises like running, swimming, rowing, or group fitness classes to keep your workouts engaging and effective.
- Track Your Progress
Use fitness trackers like apple Iwatch, Garmin, or Fitbit devices or smartphone apps to monitor your cardiovascular activities. Tracking your progress keeps you motivated to make necessary adjustments to your routine. Celebrate your achievements, no matter how small, to keep a positive focus and reinforce your commitment.
- Prioritise Consistency
You need to aim for a minimum of 150 minutes of moderate cardiovascular exercise or, 75 minutes of high-intensity CV exercise every week, as recommended by the World Health Organisation. Consistency is vital to improving cardiovascular fitness and reaping long-term health benefits.
Conclusion
Cardiovascular fitness is a vital component of the Fit Body Code formula, complementing the mindset principles we previously explored. Incorporating consistent cardio exercise into your routine can optimise your energy levels, enhance your mental well-being, and reduce the risk of chronic diseases. The journey to fitness transformation is holistic, and cardiovascular fitness plays a pivotal role in achieving your goals.
Stay tuned for our next article, where we'll dive into the third principle of the Fit Body Code formula: Functional Strength. We'll explore how building functional strength can improve your daily activities and contribute to your overall fitness journey.
Ready to elevate your cardiovascular fitness and take the next step in your transformation? Book in for a free online or face to face consultation today or email [email protected] to start your personalised fitness journey online or face-to-face.
Keep Fit & Healthy
Lewis