Cardiovascular workouts are completely different from strength training not only in the type of exercise involved, but also the specific performance focus that cardiovascular work is designed to improve. It is recommended that a light meal consisting mainly of foods containing carbohydrates be eaten approximately one hour prior to a cardiovascular workout in order to provide the body with energy needed to properly function at the increased rate of activity.

Warm Up and Stretch

There are many types of cardiovascular workouts. These include walking, running, biking, swimming, and various other aerobic exercises. Whatever the method of exercise, the key to a good cardiovascular routine is an elevated heart rate. Most people make the mistake of stretching before they have given their muscles time to have adequate blood flow. This can result in injury or long term damage to the muscle. A period of warm lasting for approximately 5 to 10 minutes is recommended. A simple warm up can include performing the exercise at a relaxed pace, just to get the blood flowing and the muscles loosened. After the body has been primed, stretching should be done to ensure that injuries do not occur and that the cardiovascular work will be most effective.

Routine and Cool Down

The routine itself should last approximately 25 minutes and should increase an individual’s heart rate. For a highly competitive athlete the heart rate should be increased to approximately 80 to 90 percent of their maximum safe heart rate. Athletes are encouraged to use different types of aerobic activities from day to day in order to eliminate boredom and to allow for the development of different muscle groups.

After completion of the routine, athletes should allow their muscles and body a period of time to cool down slowly rather than abruptly stopping. This cool down period should mirror the warm up routine used earlier. For those new to cardiovascular exercise, the routine should not be as difficult or as long as that of a seasoned exercise veteran. For those who are less physically fit, it is recommended that the heart rate only be 50 to 70 percent of the individual’s maximum in order to prevent heart complications. As an individual builds up endurance, the exercise routine can be increased in length and difficulty.