A strong, well-conditioned cardiovascular system, including the heart and blood vessels, will enable your body to receive more oxygen and a higher volume of blood with every pump of your heart. This will enhance your performance. An excellent way to strengthen your cardiovascular system is to put it under controlled stress, and a good way to achieve that stress is through intense aerobic exercise, which promotes the intake of oxygen.

A serious athlete should exercise aerobically a minimum of three times a week to experience cardiovascular benefits. To receive the benefits of training, an aerobic workout should last no less than 20 minutes - and to receive the benefits of fat burning, the workout needs to go 45 to 60 minutes for each session.

Brisk walking, jogging, bike riding, jumping rope, running on a treadmill, exercising on a stair climber, or on a ski type machine are all excellent choices for aerobic exercises. No matter what type of activity you choose, it is important to train at the right level of intensity. To determine the proper training intensity it is necessary to determine your Maximal Heart Rate.

Determining Maximal Heart Rate

To determine your Maximal Heart Rate (MHR), use the following formula: subtract your age from 220 to determine your maximum heart rate.

When training with aerobic exercise you need to start taxing your heart at 60-85 percent of your Maximal Heart Rate. To determine your Target Heart Rate (THR), multiply your Maximal Heart Rate (MHR) by .60 and by .85 to get 60 percent and 85 percent of your Maximal Heart Rate, which is your Target Heart Rate for training effectively aerobically.

You can take your pulse easily at the carotid artery of the neck. To take your carotid pulse, place the index and the middle fingers at the neck just below the jaw and press gently. You should be able to feel pulsations. Count your pulse for 10 seconds, counting the first beat as "zero."

To check your pulse rate while exercising, come to an immediate stop, take your pulse for ten seconds. Adjust the speed or intensity of your workout based on that pulse rate.

Aerobic Running Program

Running is essential for every athlete. The great thing about running is that you can do it almost anywhere and at any time. You don't need a membership to a health club, you don't need expensive equipment, and you don't need any training. Running is simple, convenient, and most every athlete can do it.

Running is never fun if you are out of shape. It can be hard work. Running is important for athletes for two important reasons: 1) to build and aerobic base for endurance, and 2) to help burn unnecessary body fat.

The best to start is slow and easy. Begin jogging with a low to medium intensity. You should be able to jog and carry a conversation easily while running. Start with a half mile and work up in distance every time you workout. Increase your distance until you can easily run two miles. Now continue running, but increase your intensity so that you can run two miles, faster and faster each time. It is improvement that is important. Remember you are training for your sport - not necessarily to be on the cross country team. If you are disciplined, and are dedicated to being your best, you will see improvements, but you will also feel it in your body as well.

Aerobic Running Activities

Running does not have to be a boring monotonous activity. There are many things that you can do to making running a less stressful activity.

• Jog 2 miles.
• Run 1 mile for time. Push it.
• Jog 1/4 mile, Run 1/4 mile, alternate for 2 or more miles.
• Run a city block, jog a city block. Or run a set of telephone poles, then jog a set of telephone poles - continue for a specific period of time.
• Increase your distance/time, slow down your pace/intensity.
• Decrease your distance/time, increase your pace/intensity.
• Run 2 miles for time. Push it.
• Run for 8-10 minutes. Take a two minute break. Check your pulse, then run another set. Repeat.