One of the most important keys to fitness is a strong heart and
vascular system. The best way to achieve health gains in these systems
is cardiovascular respiratory exercise also called aerobic exercise,
cardiovascular exercise or simply cardiovascular. We will discuss the
benefits of cardiovascular and several great ways to perform it.
There
are countless health benefits to regular aerobic exercise. First, it
strengthens the heart and circulatory system leading to reductions in
heart related diseases and stroke and is a recommended for therapy for
heart attack sufferers. Cardiovascular lowers resting heart rates; helps
the heart pump additional blood more efficiently, delivering more
nutrients and oxygen to the muscles and organs, increases the
capillaries and expands the elasticity of arterial passages. This helps
feed our bodies and allows quicker recovery from strenuous activity.
Cardiovascular
lowers levels of bad cholesterol or low density lipoprotein and can
raise levels of good cholesterol or high density lipoprotein. It reduces
the risk of blood clots, helps build bone density reducing the risk of
osteoporosis and helps maintain healthy blood pressure. There's also
weight reduction, suppression of appetite, calorie burning and a
reduction of stress. It helps with joint health and arthritis and
reduces the risk of many cancers and diabetes.
Cardiovascular
offers benefits to sexual performance too, strengthening the heart which
translates to more stamina in the bedroom. It also increases blood
circulation which benefits both men and women's sexual organs, improving
performance and sensitivity and can even improve erectile dysfunction.
It enhances mood, energy and muscle tone enriching the overall look of
your body and who doesn't want that?
Cardiovascular exercises
include: walking, jogging, rowing, swimming and cycling or to keep
things interesting try soccer, basketball or water polo. Always warm up
and stretch to ensure protection from injury. It's recommended that you
engage in some kind of aerobic exercise that increases pulse and
breathing rate for at least 15 to 20 minutes, 3 to 5 days a week up to
as much as 60 minutes or more for those in better shape.
Pursuing
information on cardiovascular you may hear information on fat burning
zones and Volume O2 Maximum. There are many conflicting views on these
subjects. The fat burning zone is supposedly where you burn more
calories by doing lower intensity aerobics than you would at higher
intensities. Here are the facts; the body will burn 50% of its calories
from fat at lower intensities while only 35% at higher intensity but you
will burn more total calories exercising at higher intensity, to keep
it simple, don't worry about it! If you are going for fat loss and
calorie burning, raising your metabolism is your best bet. Lifting
weights will burn more calories, even when you are not in the act of
working out than cardiovascular, however both do entirely different
things for the body, working in concert with each other. Both burn fat
and calories but cardiovascular also builds a stronger heart and
vascular system which feeds oxygen to the muscles making them work more
efficiently. Note: cardiovascular will actually eventually slow your
metabolic rate, burning fewer calories as your body adapts to it.
Therefore it's essential to vary your workouts to maximize your fat
burning results.
Volume O2 maximum refers to fitness measurement,
calculating the volume of oxygen your body consumes as you exercise at
maximum levels. This is important for endurance athletes but not so much
for beginners.
That being said the higher your Volume O2 Maximum the
more efficiently you process oxygen to your muscles and the harder you
can go at higher intensities. To increase Volume O2 Maximum workout at
levels that raises heart rates to between 65 and 85% of your maximum for
at least 30 minutes, 3 to 5 times a week.
To keep your
cardiovascular workouts varied and fun take them outside but be careful
about temperatures, here are a few essential tips. Always drink plenty
of fluids before, after and if you're running distance, during your
workout. In extreme heat the skin undergoes vasodilation to keep you
cool; this decreases blood flow, raising your heart rate. This can lead
to heat related injuries especially in high humidity so be sure to wear
cool clothing. In cold weather warm up inside, wear layers of warm,
sweat wicking clothes and cover head, hands, face and feet to keep warm.
Finally,
make sure shoes are comfortable to prevent injury to feet, knees and
back, the last thing you want is to suffer an injury that could have
been easily avoided with the right gear and be sure to consult a fitness
pro to ensure you're getting the most out of your exercise. Have fun!
