It's been said time and time again that part of good health and fitness is cardiovascular exercise, but what does that really mean? The key to cardio is exercise for extended periods of time at an elevated heart rate. For example, a daily walk can be a great way to increase fitness, but remember to keep up the pace. By elevating the heart rate, the body strengthens the heart and lung muscles, tones muscles throughout the body, and increases the ability to transport and use oxygen.

Medical benefits include reducing high blood pressure and reducing body fat, thereby fighting Type II Diabetes. With so much to gain from a cardiovascular workout, it's time to step up and step out. By applying the FITT principle, anyone can tailor cardio to suit their level and enjoyment.

The FITT principle is an acronym for the different elements of a workout: frequency, intensity, time, and type. Modifying any of the elements continually challenges the body and improves fitness levels. Try to pick one part of FITT to focus on for a week. Then choose another aspect, and increase gradually. This method will keep your workouts safe and still effective. FITT stands for:

• Frequency, or how many times a week one exercises. The American College of Sports Medicine recommends cardiovascular exercise should be done most days of the week. If cardio is new, start with a two to three times a week and build up.
• Intensity, or how hard one exercises, which in the case of cardio this means heart rate. 60 to 85 percent of maximum heart rate (HR) is the ACSM recommended target heart rate zone. A convenient way to check without a heart rate monitor is the "talk test," in which you have raised your heart rate but can still carry on a conversation. To find your target heart rate, use this equation:
  Max HR = 220 minus your age
  Lower target = Max HR times 0.60
  Higher target = Max HR times 0.85
• Time, or how long each session is for a workout. Cardiovascular exercise should add up to at least 30 minutes per day. That might sound difficult if you have a busy schedule, but this can be broken into ten or 15 minute increments. Just remember to get that heart rate up!
• Type, or the mode of exercise, such as a treadmill, walking outside, biking, or maybe swimming. For interest and keeping up motivation, try varying the workout type. Try a new class at the gym, finding a trail, or hopping on the bike.

Beginners, athletes, and weekend warriors can all use the FITT principle to improve fitness and performance. For those just starting out, a good pair of athletic shoes and comfortable clothing are all that is required to start. The most important step for your heart and your health is making the move to include cardio in your daily routine.

Doracy Robison is a certified personal trainer and one of the 5-4-3-2-1 Go! Challenge coaches