Cardiovascular exercise simply means that you’re involved in an activity that raises your heart rate to a targeted rate level. Your target heart rate will vary based on your body type and your age.
Why cardio is so important:
Interval training is a type of training that involves bursts of high intensity work. The high intensity is alternated with periods of rest or low activity. Interval training can be done on any track or field. Simply choose your track. Then start with a light jog to warm up for 2 minutes.
Then run as hard and as fast as you possibly can for 60 seconds. Give yourself 60 seconds of rest and repeat again. Repeat this as many time as you can, or until you complete a full 30 minutes of sprints and rest-walking of 45 seconds each
Jumping rope is one of the best overall cardiovascular exercises. It provides a number of health benefits: not only does it burn calories and fat, but it also helps develop good coordination between the hands and feet, as well as rhythm. Jumping rope is inexpensive and you can do it just about anywhere. Jumping rope has been shown to burn hundreds even 1000 calories per hour. Professional boxers use this exercise to develop cardiovascular endurance and stamina.