Staying Fit / Cardiovascular Exercises.

Cardiovascular exercises is to me a starting point for anyone who wishes to keep fit. Yes, it comes in as warm up and as a real exercise programs. It is highly recommended because whatever activity we are to engage in, our heart is to be involved. One with a good condition of cardio can endure longer time while exercising than one without. Yes, what cardio does is to help us have enough supply of oxygen.

Do you know that we only get tired during exercise programs simply because our body demands for more oxygen? Yes, if we have enough supply of oxygen, then we won't get tired easily. That's what cardiovascular exercises does for us. It helps raise our heart and open up the arteries and veins for oxygen to go in.

I could remember when I joined fitness last 2 years, I could hardly complete any program given to me because I easily get tired as my heart gasps for oxygen. It was as if I wanted to faint. Thanks to aerobic classes that helped me build endurance.

The secret to enduring in exercises is to breathe as fast as your body moves. For instance, one who is jogging can breathe as fast as the foot taps the ground. That means that if your foot taps 60 times in 30 seconds, you ought to be breathing inhaling and exhaling 60 times or more. Open your mouth and inhale alongside your nose. Our body needs more oxygen.

That is what I do too. I make sure I inhale through the mouth and nose while exercising and that's how I endure longer times during my fitness programs. My clients always wondered why I don't easily get tired. But that's just the secret.

That is also the secret I employed when carrying out the programs for cardio in this week's task.

As requested, I was able to carry out my fitness training in alternating days. Of course that has been my routine even in my fitness group. We train Mondays, Wednesdays, Fridays and Saturdays. On Monday, I warmed up for 5 minutes, then jogged round the field for 10 times, after that, I did other programs and then carried out the task assigned to us.

I went again on Wednesday, I warmed up, did other programs with my clients and then began the programs as stated in the tasks for the week. What did I do?

First, I checked my pulse and breathe even before starting my warm up. The result for Monday is as tabulated below

Vital signs before exercise programs

Vital Signs	Worth
Pulse	58.5 beats per minute
Breathing	23 breaths per minute

Vital signs after exercise programs

Vital Signs	Worth
Pulse	105.8 beats per minute
Breathing	41 breaths per minute

Then, I swang into action. First was jogging in place or stationary trot, then jumping jacks and finally, imaginary rope jump.

Exercise No. 1: The stationary trot. (Jogging in place)

I don't have the timer with me. But to determine the period, I had to count the number of times @marvinvelasquez trotted for 30 seconds. I counted 80 trots for the 2 legs for one set. That was how I determine the times. I then began mine but I am used to counting 2 legs as one when taking classes, so I exceeded the number of times I counted for him but I was faster. So, I was still within the time. Stationary trot is done as though one is jogging and moving forward but this time around, it is done in place. I stayed at a place to perform the number of seconds I was required to. Then I rested as requested for 10 seconds, I did it again.

	the motion picture of my first exercise

This got my heart beat up along with my breath and sweat started running down. I love it when I sweat. I quickly went to the next.

Exercise No. 2 Jumping Jacks

Jumping jack is done by jumping up and raising our hands overhead. Then the 2 legs are opened and closed at intervals of the jumps. I was able to do so as requested, 20 jumps in 3 sets , separated by 10 seconds rest. The video below will explain more.

Jumping jacks is also a type of cardiovascular exercise that helps to raise the pulse and heartbeat. If we take in more oxygen as we jump up and down, then it will increase our endurance.

The motion picture of my second exercise

Exercise No 3: imaginary rope skipping or jumping

This is also a type of aerobic or cardiovascular exercise that is done by swinging our arms as those are holding a skipping rope, then jumping up and down as though the rope is passing through our foot. Just the same way skipping rope is done but here, there is no rope but an imaginary one.

I did mine as requested, I skipped for 3 sets of 30 seconds each, separated by 10 seconds rest at intervals. At this point, I felt it.

	the motion picture of my third exercise

At the end of the exercise programs, I stretched for 5 minutes and then I repeated the vital signs to show the impact the programs had had on my pulse and breath. Below is the stat.

Vital signs before exercise programs

Vital Signs	Worth
Pulse	57.4 beats per minute
Breathing	21 breaths per minute

Vital signs after exercise programs

Vital Signs	Worth
Pulse	109.5 beats per minute
Breathing	42 breaths per minute

My video that shows all the programs.