Cardiovascular or aerobic exercise is a crucial part of any fitness routine. It increases blood flow and oxygen, which help the body function at its best. It strengthens heart and lung capacity, improves vascular health and boosts metabolism, which helps the body burn calories more efficiently. Consistent cardio activity is also known to reduce the risk of heart disease, stroke and other serious cardiovascular conditions.
Cardiovascular exercise can be anything from a brisk walk to high-intensity interval training. It can be done on a treadmill, bike, stairs or at the gym with weights or a machine. The amount of time spent doing cardio can vary, but a person should aim for 150 minutes of moderate intensity exercise over most days of the week. This is the recommendation by the American Heart Association.
A person can determine if they are exercising at the right intensity by using the talk test. The ability to converse without gasping for air is a sign that you’re at an aerobic exercise intensity, Jonesco says. To calculate your target aerobic exercise intensity, subtract your age from 220 and multiply it by 0.6. You can also use a fitness tracker or the Health app on your iPhone to see your cardiovascular endurance level, or VO2 max.
It’s important to be aware of any pain or discomfort during your cardio workout and stop the activity if it becomes too much. If you notice any numbness or tingling, or experience any other signs of an injury, see a doctor immediately to ensure your body is healing properly.
The benefits of cardiovascular exercise are immense. It can help improve mood and prevent depression, relieve stress, increase energy levels and promote better sleep patterns. It also helps prevent a person from becoming overweight by burning excess fat and calories. Cardiovascular exercise can even slow down the aging process of the brain, resulting in improved memory and cognitive function.
Getting plenty of cardio exercise can benefit anyone, regardless of their current physical condition or how long they’ve been inactive. It’s a good idea to start with lower-intensity options like walking and playing a sport or doing chores around the house and gradually increase the intensity over time.
Before beginning any cardio workout, it’s essential to spend a few minutes doing a dynamic warm up. This involves slow, gentle stretching to help the muscles stretch out and prepare for more vigorous exercise. A person can also find a variety of cardiovascular workout videos online.
The bottom line is that incorporating cardiovascular activity into your regular routine is one of the best things you can do for your health. It doesn’t have to be hard or a huge chunk of your day; breaking up your workout into small bouts can be just as effective as doing it all at once. In fact, a study published in the European Journal of Applied Physiology found that people who did short bouts of cardio throughout the day experienced the same health benefits as those who performed longer bursts of exercise all at once. cardio fitness