Cardiovascular training, also known as aerobic training, is exercise that increases your muscular endurance by improving the performance of your lungs and heart so they can distribute oxygen to the muscles more efficiently.
Running, cycling and swimming are all forms of cardiovascular training. As well as helping to move oxygen around your body, cardiovascular training can also help you achieve and maintain a healthy weight by burning calories.
Ideally, you should be engaging in some sort of cardiovascular training at least three times per week, for a minimum of 30 minutes each session. If you’re using cardiovascular training to burn fat, the target heart rate to aim for is 60%-70% of your maximum heart rate. Beginners can start at a lower target heart rate of around 50% of their maximum.
When choosing which type of cardiovascular training to do, bear in mind that the most effective exercises are the ones that use the largest muscle groups in the body and require you to support your own bodyweight while exercising. So, power walking, jogging and running are your best bet if you want to burn fat and keep your ticker in good shape.