In body building circles, the term cardio-vascular body building refers to the physical activities which help raise the heart beat rate to levels above the normal level and then maintains it there for a regulated duration of time before allowing it to gradually fall back to its default rate. Medical research has established that these exercises are of cardinal importance in successful body building. The heart beat rate raises to a level determined by the activity engaged in both in terms of intensity and energy demands. A good illustration of this is rope-jumping a rope where the heart beat raises steadily until it hits a certain level. However this exercise must be repeated fro 10 minutes daily, 5 sessions a week to build on the heart beat raise.

All cardio-vascular exercises involve multiple body movements like walking, hiking, running or climbing up a stair case. But the most common cardio-vascular exercise is rope jumping. In rope jumping is not a careless or haphazardly done exercise. Rather, it should be carefully planned. To begin with, the rope must be long enough as to measure equally as the distance running from one armpit of the body builder to the other. The first week of exercise should comprise of jumps approximately a hundred times while at a fixed position but without a rope. After that, the rope can be used to jump approximately sixty times at a comfortable pace. A body builder should skip the rope for at least eighty times daily after the initial two weeks.

Rope jumping is only but an example of basic cardio-vascular exercises. Whether climbing the stairs, walking or jogging, the exercise should be regulated in a conscious way to help the body builder increase its intensity with time. To illustrate this, let us once again refer to rope jumping. During the third week of rope jumping, the body builder should do at least fifty slow jumps without using a rope as a warm-up, followed by the actual rope jumping. The rope should be jumped over with one foot hoping at a time for count of 80 jumps before alternating the legs for another 80 or so. This number should be increased daily until one can comfortably reach over 200 jumps daily.

All cardio-vascular exercises must be fast and repetitively long enough without allowing breaks for rest or relaxation. The idea is to keep going for as long as possible without reverting to the default resting-mode breathing rate. The very first benefits accrued from cardio-vascular body building are generation of endurance, physical fitness and more importantly an enhancement of cardio-vascular posterity. They not only lean out the body i.e. legs and thighs after rope jumping, but also keep the mantel alertness agile. Cardio-vascular exercises greatly improve muscular co-ordination.

In the heat of cardio-vascular body building, it is advisable to always stand straight and raise the face upfront and forward. Bending the body and inappropriate posture could result to back aches. It is also crucial that the body builder stands as high and straight as possible while simultaneously ensuring maximum consistency in the foot works. This especially improves confidence and impetus to move to a more challenging and demanding level. Hands’ movements should encircle at about 8 inches diameter from the body during exercises. High-heeled shoes are a no. Still too much movement of the arms overwork the arms before the body achieves maximal exhaustion. Cardio-vascular exercises must always be enjoyed not endured.

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