When you're physically fit, you feel better. Chances are you'll have more energy, get sick less often and sleep better. Cardiovascular exercise is an important part of physical fitness, and over the years, researchers have identified its many benefits. If you're the type who isn't inclined to strenuous exercise, take heart. You can achieve and maintain basic cardio fitness simply by taking a brisk walk for 30 minutes or so several times each week.
Identification
Cardio exercise is any physical activity that gets your heart rate up and keeps it up for a sustained period. You can easily determine whether you're exercising vigorously enough to get the benefits of cardio exercise by keeping track of your heart rate. Measure your heart rate by counting the beats for 15 seconds and multiplying by 4 to find the number of beats per minute. To figure your target heart rate, determine your maximum heart rate by subtracting your age from 220 if you're a man or 226 if you're a woman. For basic cardio fitness, your target heart rate should be 50 to 60 percent of your maximum heart rate.
Physical Changes
Regular cardio exercise causes a series of changes in your body. You can expect lower blood pressure and an increase in "good" cholesterol. You'll improve your muscle tone and strength. If you participate in athletic activities, you'll probably see your performance improve. Blood vessels get larger, and your red blood cells increase. This improves your body's ability to move nutrients and oxygen to tissues and to dispose of waste products.
Heart and Lungs
Over time, a sustained cardio exercise program will improve your heart function. You heart is a muscle, and exercise will make it grow larger and improve its strength. Your resting heart rate will fall. Lung function improves as well. Lungs don't grow larger, but they do become more efficient at taking oxygen from the air.
Health
Cardiovascular fitness reduces the risk of heart disease. If you need to lose weight, a good cardio program is vital. Used in combination with a balanced but reduced-calorie diet, cardio exercise will help you get the pounds off and keep them off. The overall beneficial effects of cardio exercise are linked to increased life expectancy.
What to Care?
Before you start a cardio fitness program, talk to your doctor. You want to approach exercise in a safe and healthful manner. This is especially important if you have a history of heart disease or other health problems. Choose an activity that you enjoy. Walking, running, swimming and cycling all provide excellent cardio workouts. The key is consistency. Make it a part of your lifestyle to work out for at least 30 minutes five times a week or for an hour at least three times a week.
