EMS Fitness Exercise #6 – Cardio

November 7, 2011 § Leave a comment

The leading killer of not just Emergency Services workers but of Americans is heart disease. Add to that the uncommon factors we face such as sleep deprivation we are more likely to suffer a cardiovascular emergency than the average person. The only way we can prevent this is to exercise our heart.

Walking is still one of the most recognized and effective forms of cardiovascular exercise. It is also low impact on your knees which means you can do it more often.  The important thing is to make sure you are reaching your target heart rate while doing so, this is not a leisurely stroll it is a fitness walk.


The younger you are the higher you’re Target Heart rate will be, the older you are the lower it will be. The important thing about cardio is
that you have to be in that range for it to be effective and to have cardio vascular gain. It doesn’t matter whether you walk, run, swim, or sprint but you have to get 20 minutes of target heart rate work in 3-4 times a week.

Checking with your doctor prior to doing cardio work outs is essential. Additionally like all the others warm up before, and cool down/stretch after you are done.

** On a side note, this exercise is personal with me.  Just three years ago I would have laughed if someone had told me that I would be a runner.  I wouldn’t say I’m “professional” by any means, but I have completed a 10K, signed up for an 8K and have plans to complete a Marathon in 2013.  I started with walking and when that no longer felt like enough started adding a small amounts of running, until I was running two-three miles at a time.  It may take time, but you can do it!


This post was written by Robert Owens of averagejakeff.wordpress.com.


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