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Aerobic Sports: Playing Your Way To Cardiovascular Benefits

Many team sports offer players the same amount of cardiovascular conditioning as solo aerobic activities do. Team sports like soccer, basketball, volleyball and other similar activities, provided that they are played for periods of 20 minutes or longer, at an intensity equal to or greater than 60% of maximum, assure the benefit of good aerobic conditioning.

As a rule, the aerobic sport selected should encourage adequate exertion for the player to obtain at least minimal amounts of cardiovascular training; some examples are baseball and tennis. Sports are often participated in by fans merely as a change from everyday routines. But, it's reasonably easy to see to it that the pastime offers added fitness pay-offs as well.

To obtain aerobic conditioning, aerobic sports may be brisk, lasting fifteen minutes and repeated three times a week, or they may be somewhat strenuous, sustained for thirty minutes performed three times a week, to condition the heart and lungs. The general idea is to use large muscle groups, especially the legs, at a level which keeps your heart rate in the target zone for the desired length of time. Aerobic sports that are neither vigorous, nor at least moderately so, will not condition the heart or lungs but are, after all, healthful and assist in boosting coordination in addition to toning the muscles and relieving tension.

After work would be an ideal time for working in an aerobic sports program. It's an excellent idea to spend at least five minutes to warm up before hand. Then devote fifteen to thirty minutes exercising the heart in the target zone and, following that, spend five minutes on a cool down period. One should exercise as briskly as possible for at least a quarter of an hour up to half an hour thrice weekly.

Some other practical aerobic sports tips include recommendations for walking or running. Take care to do your fitness walking in comfortable, well-fitting walking or running shoes. It's always a good idea to do some gentle stretches before and, if needed, during the walk, though extensive stretches should be reserved until after finishing the workout, when the muscles are still warm.

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