Cardiovascular Fitness

During cardiovascular workouts the body relies on fats and sugars (glycogen) stored in the muscle cells for energy. Eating foods high in complex carbohydrates (low fat and moderate protein choices) fuels your body.

Complex carbohydrates include breads, pasta, rice, potatoes, vegetables and fruits. Simple carbohydrates include fruit juice, candy and pastries. Complex carbohydrates provide energy over a long period of time, whereas simple carbohydrates give the body a quick energy boost followed by a drop - - and some are also high in fat.

Carbohydrates are a good pre-workout meal because they pass through the digestive system in about 3 hours, therefore provide energy in a short time. So it is best to eat 3 hours before a workout so that when you start, your stomach will be empty. Eating right before a workout will not give you more energy.

Here are a few good suggestions for preworkout snacks eaten 3 to 4 hours before exercising.

- low fat cereal and milk - pasta - vegetable soup with 2 slices of bread - low fat muffin or bagel - scrambled eggs

Some suggestions for good snacks immediately before a workout are a sports drink or energy bar, fruit or fruit juice, carrots sticks or vegetable juice or a plain baked potato.

Fluid replacement is also important during and after your workouts. On a hot day your body loses more fluid so you will need to drink more during and after your workout. Do not wait until you are thirsty to have a drink. Your body does not immediately recognize that it needs fluids. It is best not to drink just before a workout. After the workout, drink a couple of glasses of fluid more than your thirst demands. Cold water is your best choice.

Here are some examples of great cardiovascular workouts - - biking, low-impact power walking, fast dancing, cross-country skiing, swimming, skating, aerobics and tae boe. Monitor your heart rate during your workout at various times. Do this by counting your heart beats for 10 seconds and multiplying by six and this will give you your beats per minute. During intense exercise, your heart can beat up to 200 times and pump six gallons of blood per minute. When you are sitting still, your heart pumps about 65 times a minute pumping about one gallon of blood throughout the body. Try to workout for at least 20 minutes three times a week. Full benefit to your heart and circulatory system comes when you exercise enough to make your heart beat faster for at least 20 minutes.

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