Cardio > Improving cardio health

To move even more than the 30 goal, this year opt for the Improving my cardio health Goal Plus.



Canada’s Physical Activity Guide recommends doing 3 types of physical activity: endurance (cardio), flexibility and strength. The Goal Plus invites you to increase the intensity of your physical activity practiced as part of the “30” in such a way that you reach moderate shortness of breath, and to do so at least three times a week.



In doing our 30 minutes of physical activity a day, we improve considerably our chances of keeping our health. Furthermore, if we do them with the right intensity (walking at a steady pace, for instance), we can also improve our physical condition. In practical terms, being in shape means the ability to walk up a few flights of stairs without being out of breath. Or playing ball with the kids for 30 minutes without needing a break.



When we’re in shape, our hearts are more efficient when we exert ourselves (we’ve got good cardiovascular endurance), whether we’re doing a sport or just carrying out our everyday activities. We have more energy to get through our workday, and also to take advantage of our leisure time. Moreover, we’re able to recover more quickly from demanding physical effort or from a difficult time. Interesting no?



To learn more about the other 2010 Health Challenge goals, consult the section “Goals.”

How to go about it?



To improve our physical condition, aerobic-type activities have to be practiced – that is, those that require enough effort to leave us out of breath – for at least 30 consecutive minutes 3 times a week. The intensity we put in must be moderate or high, which can be judged based on our shortness of breath: the activities we practice must entail slight or ideally moderate shortness of breath, meaning that we’re still able to talk without too much difficulty, but what we have to say comes out a little less smoothly.



We can also assess the intensity of our training by calculating our pulse rate (the number of heartbeats per minute). It’s generally recommended that we train in such a way as to increase our pulse rate to between 60% and 85% of our maximum number of heartbeats per minute. That number is calculated by subtracting our age from the number 220. For example, for a 20-year-old, the pulse rate during the effort should fall between 120 and 170 (maximum pulse rate = 200, that is, 220 - 20; 60% of 200 = 120 and 85% of 200 = 170).



To improve our condition in a significant way, then, we have to make sure that, three times a week, our 30 minutes of activity are done without a break and with sufficient intensity.


Quiz: True or false?

If I sweat, that’s a sign that I’m working out hard enough to improve my condition.


Answer: False.

Some people tend to assess the intensity of their efforts based on how much they sweat. Unlike shortness of breath or pulse rate, this is a criterion that can’t be trusted very much because not only does sweating vary from one person to the next, it’s also influenced by factors like temperature, ambient humidity, wind and excess weight.

Some little tips for more intensity



When we repeat the same exercise for several weeks in a row, our bodies end up getting used to them and do them with less effort. We’re less out of breath and more efficient. It’s a sign that we’re in better shape. If we want to make progress, the intensity of our activity has to be increased even more. Here are some little tips to do that according to the activity you practice.



Walking

  • Increase the pace of your steps and the length of your stride
  • Swing your arms more, in a rhythmic way
  • Walk on more uneven ground



Bicycling

  • Increase your speed
  • Add hills to the route you take



Swimming

  • Try another type of stroke
  • Do laps holding a board to make your legs work harder
  • Swim using just your arms



Aerobic dancing

  • Increase the extent of your movements
  • Raise the step one level
  • Move up to a higher level

Interval training



This training technique, often used by athletes, has demonstrated its effectiveness and is an excellent method for improving endurance. It consists in alternating, during the same session, periods of greater intensity with calmer periods.



For example, after walking for at least 10 minutes, you alternate jogging or fast walking with regular walking for periods ranging from two to five minutes. This method can also be used when cycling or swimming.