Before getting started on improving your cardiac fitness level, it's important to have a little background knowledge.
1. When choosing a cardio exercise, choose something that you will like doing. If you like the fresh air and the beauty of bike trails, then consider running or cycling. If you're afraid of dogs and don't like the trails, consider certain activities at the health club - such as the elliptical trainer, treadmill or stationery bikes.
If you love the water and swimming, then by all means swim. If your fond memories of childhood include jump roping, consider that as your chosen cardio exercise.
2. It is difficult to start out with high-intensity cardio training in the very beginning. It will take time to work up to 5 minutes of jump roping or 20 minutes of cycling at high-speed. Start slowly. There's no rush. Just the act of performing cadrio exercise will result in better and better cardiac fitness levels as time goes on.
3. After the first few weeks in cardio training, it's time to pay attention to the maximum heart rate. This is the number of beats per minute that your heart can handle.

Your maximum heart rate is equal to 220 minus your age. Here are some sample maximum heart rates:
a. If you are 60 years old, your maximum heart rate is 160.
b. If you're 50 years old, your maximum heart rate is 170
c. If you're 40 years old, your maximum heart rate is 180
d. If you are 30 years old, your maximum heart rate is 190.
e. If you are 20 years old, your maximum heart rate is 200.
Now let's calculate the heart rate you want to achieve during your workout. The formula is 60-80% of your maximum heart rate.
a. If you are 60 years old, your heart rate goal is 96-128 beats per minute.
b. If you are 50 years old, your heart rate goal is 102-136 beats per minute.
c. If you are 40 years old, your heart rate goal is 108-144 beats per minute.
d. If you are 30 years old, your heart rate goal is 114-152 beats per minute.
e. If you are 20 years old, your heart rate goal is 120-160 beats per minute.

4. Aerobic exercise means your muscles are utilizing oxygen as they work. Anaerobic exercise means that your muscles are not burning oxygen as they work.
5. Your heart and blood vessels are truly amazing. Together they both pump oxygen, blood and nutrients throughout your entire body, at least one time per minute.
The heart contains four areas: two atria and two ventricles. The left side and right side of the heart is composed of an atria and a ventricle. The right side pumps blood into the lungs. The left side of the heart pumps blood into the rest of your body. This includes the organs and tissues of the body. As your blood flows through the body, it nourishes the organs and tissues along the way. Waste matter is then picked up by the venous system of the body and returns the fluid that collected the waste matter back into the veins to the heart where it can be revitalized once again.
The blood becomes oxygenated in the lungs. This is also where the carbon dioxide is removed.
The heart is both a physical pump and has an electrical system. The atria and ventricle work together by squeezing and relaxing. One atria and ventricle work first, followed by the other pair.
The aorta is the largest blood vessel in the body. It receives blood from the left ventricle. This is the blood vessel that brings blood to most of your body.
The ventricles also have valves in them that prevent backflow of the blood.
The electrical system of the heart is conducted by electrical /nervous system impulses that travel in a certain direction in the heart. This system is responsible for "plugging in the heart muscle" so it will work.
6. The blood circulates through all parts of the body completely in about one minute when the person is at rest. However, during exercise, this time decreases.
Aerobic exercises strengthen the heart. They do this because during exercise, your body demands a faster breathing rate from your lungs and a faster heartbeat to pump the blood faster. The demand on them makes them stronger at delivering oxygen to the body. It typically takes only about 6 weeks on a cardio program to experience a noticeable and significant difference in overall cardiac and whole body strength.

It goes without saying, a proper diet of whole foods rich in natural vitamins should accompany any cardio workout program. Proper nutrition will only accelerate the effects of your efforts. While many may take vitamin supplements in an effort to stay healthy, it is best to get your nutrition by eating plenty of fruits and vegetables, whole grains, lean meats, nuts, beans and legumes. If there is a desire for supplements, try to choose natural and concentrated phytonutrient supplements such as additive free aloe vera juice . Natural nutrition will go a long way in helping you succeed with your cardio program.
 

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