by John D. Johnson

Created on: November 28, 2009   Last Updated: December 03, 2009

Most of us know (and yet dread to consider) the fact that heart health is connected to exercise. But it is also true that few of us understand the nature of this connection. None of us wants to be unhealthy, but at the same time, none of us wants to waste time and energy on strenuous efforts that yield few or no results. To this end, we should grasp some simple truths that can help us apply exercise properly.

Jimmy Johnson, a firefighter/EMT with Pembroke Pines Fire Department (located in Florida) and a personal trainer certified by the International Sports Sciences Association, agrees.

"Cardio is an outstanding form of exercise," says Johnson, "and it is an essential part of any sound exercise program. But many people fail to apply cardio correctly."

So while it is widely known that cardiovascular exercise effectively trains the heart and lungs, there is also much confusion. When is cardio best? How much is enough? How should it be integrated with weightlifting? And how exactly does aerobic exercise benefit the heart?

According to Johnson, heart-specific exercise is that which raises the target heart rate to a reasonable level-preferably, the middle of what is known as the target heart range. To calculate this range, one must subtract his age from the number 220. The next step is to take the difference and multiply it first by .9 and then by .6 to determine the high and low points of the range.

"Once you're cleared by a doctor, get to work," recommends Johnson. "Strike at the middle of your target heart range and try to sustain that rate for 20 minutes. If 20 minutes is too taxing, start with shorter sessions and work your way up."

So, when should cardio be done, and what role should they play in a weightlifting program? Johnson says that the answer is simple, even if the science behind it isn't.

"The two best times to do cardio are right after a lifting session and in the morning before breakfast," he says. "These are the times when it's easiest for cardio to provide its greatest benefits, including fat loss."

Cardio always trains the heart and lungs, but performing it at the right times allows it to eliminate body fat effectively, too. To this end, Johnson suggests that we learn some basics on bodily energy sources.

Every person has three such lines burned in the following order: creatine phosphate (CP), located in the muscles; glucose, found in the blood; and oxygen, found throughout the body but mainly in the lungs and the bloodstream. It is the

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