Try These Helpful Cardiovascular Conditioning Tips

As the cornerstone of physical fitness, cardiovascular conditioning uses the large muscles of the body in a rhythmic and continual manner to increase heart rate and breathing for a sustained period of time.

The beauty of cardiovascular conditioning is: It’s fun!

Examples of cardiovascular exercises: brisk walking, jogging, running, swimming, bicycling, inline skating and cross-country skiing.

When selecting a conditioning exercise, give it some careful consideration. Depending on your goals, your current physical condition and medical history, certain types of conditioning exercises may be better for you than others.

Your best conditioning plan is to use several appropriate exercise options. This helps reduce the possibility of overuse injuries while creating a balanced conditioning program. Multiple exercises may also enhance your enjoyment of cardiovascular conditioning — this can increase the likelihood that you follow through on your commitment to conditioning.

Although cardiovascular training of 30 to 60 minutes/per session is preferred, it’s a good idea to take a couple of weeks to build up to this level of training. To progress, your goal should be to engage in cardiovascular exercise for at least three times a week using your current training level as the baseline.

Cardiovascular Conditioning Dos and Don'ts:

  • Consult with your physician before beginning any exercise program
  • Dress properly for your activity and environment. This can reduce your risk of injury.
  • Use a helmet when bicycling or inline skating. 
  • Wear wrist guards and kneepads when inline skating.
  • Dress in layers for cross-country skiing or cold weather activities
  • Use extra care to keep your feet warm and dry in cold weather.

If you have questions about your cardiovascular conditioning, ask your health care provider

If you’d like specific guidance about sports medicine or would like to schedule a free injury evaluation, call the Aurora Sports Medicine Hotline™ at (414) 219-7776 or (800) 219-7776.

Meet the Author

Danielle Lueck, MS, LAT is a licensed athletic trainer located at Aurora Sports Medicine Institute in Milwaukee and provides athletic training coverage at Whitefish Bay High School. 

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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