CardioBriefs is not the latest craze in undergarments, but a brief discussion on the cardiovascular system and the importance of aerobic training.

The cardiovascular system is comprised of the heart, lungs and vessels that move blood and lymph through the body.

As a trainer, when meeting with people who experience unexplained fatigue and/or appear to have nervous energy, our first question is, are they getting enough oxygen? If not, we prescribe aerobic activity.

Aerobic activity is muscular work that elevates the heart rate and breathing for extended periods of time. This action delivers an abundance of blood and oxygen to working cells creating efficiencies such as: a stronger heart, cleaner, more subtle vessels and oxygen receptive lungs. Other benefits include: increased energy levels, enhanced endurance, fat loss, detoxification, lower blood pressure, reduced risk of major chronic and fatal diseases, relaxation, better sleep patterns, better moods and even financial gains.

 TIPS FOR GETTING STARTED

 Fuel-up and gear-up properly with a couple hundred calories of easily digested carbohydrates, comfortable clothing and well-fitting and supportive shoes. Drink a little water prior and carry a bottle with you if exercising over 15-20 minutes or if it’s hot or cold out.

 Start out slowly and simply by walking short (1–2 mi.) routes that interest you. Mark down the time it takes you in minutes and seconds. Exercise in the range of 60 – 75 % of your max heart rate. It should feel moderately hard. If you can continue a conversation, but need to stop and catch your breath every sentence or so, there is a good chance you are working in this zone. Work up to at least 30 minutes per day, 4 - 5 days per week. However, if you are feeling busy and can only do 10 or 15 minutes on a given day, go for it!

 Breathe deep conscious breaths inhaling through the mouth and nose and exhaling through the mouth.

Monitor your resting and working heart rates by counting the number of beats per minute when completely relaxed to get a fair idea of your resting rate (take the lowest number over several readings). Stop periodically during exercise to obtain your working heart rate (take at the wrist for 15 seconds and multiply times four). For more accurate information, use a heart rate monitor. Garmin, Polar and Timex make good devices.

Attempt to better your times and vary and intensify your movements - this will peak your interest and keep results from flattening out.

Choose activities you really enjoy and have fun! Grab a friend and go for a power walk on the streets or a hike in the hills, ride a bike, swim, in-line skate, play tennis, play outside with the kids or grandkids, join a team or start working with a trainer.

 Visit www.OutdoorOdyssey.com and our Wellness Resources page to get information on training and topics such as: FITT Principle / Interval Training / Karvonen Formula and Heart Rate Calculation / VO2 MAX and Lactate Thresholds / Proper Programming Progression and Periodization.

 This is Part 2 of a 5-part series on Fitness and Wellness. In our next article we will discuss issues surrounding supplementation.