The Benefits of Cardiovascular Exercise
Get Your Pulse Raised!
Cardiovascular exercise is any form of rhythmical exercise completed for prolongued periods of time (usually greater than 15 minutes) and involves working large amounts of the bodies muscle mass while increasing the pulse and breathing rate above normal levels.
Examples of cardiovascular exercise include: -
- Brisk Walking
- Jogging/Running
- Swimming
- Cycling
- Stepping
- Aerobics Classes
- Using a Cross Trainer
- Rowing and so forth.
The American College of Sports Medicine recommends that to achieve the full benefits of cardiovascular training sessions should be completed for 20 - 60 minutes, 3-5 times weekly at a moderate intensity.
I think its fair to say that EVERYONE could make time for at least 20 minutes of exercise three times per week, no matter how busy you are!
You can find a great article explaining how to perform an effective 20 Minute Workout right here.
So what are these benefits of cardiovascular exercise?
Let's take a look!
Benefits of Cardiovascular Exercise
The following benefits can be achieved through engaging in regular cardiovascular training.- The heart muscle develops more muscular walls and becomes stronger
- The heart beats at a slower rate when resting.
- The heart is able to squeeze a greater volume of blood out per contraction.
- Recovery after exercise is enhanced.
- The heart becomes more efficient (ie delivers more blood with less effort).
- The lungs become more efficient at delivering oxygen.
- Increased elasticity of the arteries thus improving circulation.
- Increased numbers of capillaries within muscles, improving circulation.
- Our blood volume increases enabling greater uptake and delivery of oxygen to our bodies.
- Blood Cholesterol Levels decrease.
- Endorphins may be released causing us to feel happier and healthier.
- Muscles and joints become stronger.
- Increased calorie expenditure and higher metabolic rate (the rate at which your body burns calories).
Health Benefits - Worth The Effort!
As a result of increased cardiovascular fitness the following effects on health may be observed: - - Reduced risk of heart disease
- Reduced risk of strokes
- Favourable Cholesterol Levels (Low Low Density Lipoprotein and High levels of High Density Lipoproteins)
- Reduced risk of blood clots
- Blood pressure maintained at a healthy level
- Reduced stress and depression
- Increased ability to manage weight The old addage of "Use it or lose it" is certainly applicable when it comes to the benefits that can be achieved through regular cardio sessions. Remember that our bodies respond to the demands that we place upon it, and if we do not challenge our bodies with exercise, it simply degenerates and becomes weak. The take away message in relation to cardiovascular fitness is to ensure that you perform some form of exercise, that elevates your heart rate moderately for at least 20 minutes for a minimum of 3 times per week. Get out there and get exercising!
Check out the Health Benefits of Weight Training Here!
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