Cardiovascular exercise makes your heart work harder and it may just help keep you from succumbing to heart disease, the leading cause of adult deaths in the United States, according to 2006 data from the Centers for Disease Control and Prevention. Exercise smarter by learning the facts about cardio exercise, including what it is and how it works, so you can help your heart last longer.
The Facts
Cardio raises your heart rate for a certain period of time through continuous arm and leg movement, which makes your heart and lungs work harder than while resting. Over time, this physical activity results in improved cardiovascular fitness by conditioning your heart and lungs. Additional benefits of cardiovascular exercise include improved blood circulation and endurance, as well as loss of excessive weight and decreased risk of certain chronic health problems, such as heart disease, high blood pressure and high LDL cholesterol levels, says Denise Austin, author of "Pilates for Every Body."
Identification
Common types of cardio exercise include walking, running, bicycling, swimming and rowing. Many other types of exercise, such as elliptical and stair-stepper machines, can also provide cardio workouts, as long as you maintain the proper elevated heart rate for the required period of time. As a rule, plan on engaging in your chosen form of cardio exercise in 30- to 60-minute periods, three to five times weekly to maintain cardiovascular fitness. These cardio exercises also burn calories and aid in losing weight, but be prepared to exercise at least four times weekly to achieve and maintain the desired weight loss, suggests Austin. Expect to burn 200 to 300 calories per hour walking, 375 to 600 calories per hour bicycling and 550 to 700 calories per hour running.
Features
Cardio exercise won't provide maximum benefit for your body unless you're able to achieve a certain heart rate throughout the duration of the physical activity. Called a target heart rate, this rate is 50 to 85 percent of your maximum heart rate. As a general guide, determine your maximum heart rate by subtracting your age from 220. For example, a 35-year-old has a maximum heart rate of approximately 185 beats per minute; keeping this heart rate between 92 and 157 beats per minute during cardio exercise helps ensure that you're providing your heart and lungs with an intense but healthy workout.
Considerations
Always talk to your doctor before beginning a cardiovascular exercise regimen, especially if you have a personal history of chronic medical conditions, such as heart or lung disease. Choose a form of cardio exercise that meshes with your lifestyle and fitness needs. If you're just starting out with cardiovascular fitness, consider beginning with a low-intensity exercise, such as walking, and aim to achieve a target heart rate of 50 to 60 percent of your maximum rate. As your heart and lungs adapt to the physical activity, you can increase the amount of time you exercise weekly or you might begin a moderate-intensity cardio exercise, such as running
