Cardiovascular exercises, also known as aerobic exercises, involve the constant, steady movement of your arms and legs which leads to an increase in your breathing and heart rate. Aerobic exercises improve your heart, allow your body to become stronger and to work in a more efficient manner. Regardless of your physical condition, age or athletic skills, a variety of easy-to-do cardio exercises will help keep you fit and healthy.
Benefits of Cardio Exercises
Doing cardio exercises on a regular basis provides your body with a number of important benefits that can improve your health and increase your life expectancy. Aerobic activities strengthen your heart, improve your immune system and increase your stamina. Combined with a healthy diet, a good cardio work out will help you maintain your proper weight or loose those extra pounds. Performing aerobic exercises can also reduce your risk of developing chronic health conditions, such as diabetes, high blood pressure, heart disease and certain types of cancer. Using weights while doing cardio exercises lowers your chances of developing osteoporosis.
Frequency and Intensity
To reap the many health benefits provided by cardiovascular exercises, you must do them regularly. The American Heart Association recommends performing an aerobic activity for at least 30 minutes on most or all days of the week. Beginners should workout at a moderate intensity which should increase your breathing and heart rate, but still allow you to carry on a conversation with another person. Once you feel that you are in better condition, you can increase the duration and the intensity of your aerobic workout.
Types of Cardio Exercises
A variety of good cardio exercises will improve your cardiovascular fitness. Walking is considered an ideal, inexpensive, low-impact aerobic exercise that can be done by people in any weight range or age group. Jogging, biking and running offer a more intense cardio work out, while swimming not only provides aerobic benefits, but also gives you a total body work out. Playing sports that include soccer, basketball, hockey, rollerblading and tennis are a fun way to get at least 30 minutes of cardio each day. Aerobic exercise classes are another fun way to keep fit and get a good cardio work out.
Considerations
Speak with your physician before you begin any work out program, especially if you're pregnant, have had a heart attack, have chronic health issues that include asthma, diabetes or arthritis, or if you haven't exercised in a long period of time. Once you get a clean bill of health it is important to remember to warm up before you begin doing cardio exercises. Warming up spreads synovial fluid through your joints which helps lower your risk of injury while working out. Stretching or performing the cardio exercise you're going to do at a slow pace for five minutes will prepare your body for your work out. Cooling down after a workout prevents blood from pooling and ensures proper circulation to the brain, muscles and heart. End your cardio workout by slowly walking in place or doing a few stretches, which allows your body to return to a normal state.
