If you want to get into optimal shape, you will need to put your heart into your fitness program. This means practicing cardio exercise. Cardio, also called cardiovascular exercise or aerobic conditioning, is crucial to weight control and heart health. The American Heart Association says that this type of exercise strengthens the heart muscle, lowers blood pressure, and possibly prevents heart disease and diabetes. The various forms--from high impact to low impact aerobic exercise--make it accessible to all ages, budgets and fitness levels.
History
Aerobic, or cardio exercise, has existed since the beginning of time, when the cave people had to run from the saber-toothed tiger. Dr. Kenneth Cooper coined the word aerobics in 1968. While many people know that Cooper developed his aerobic exercise program while working with NASA and the U.S. Air Force, few realize that a personal health crisis inspired his lifelong dedication to fitness. While water skiing, he thought he was experiencing a heart attack. His doctor told him he was simply out of shape. Cooper started a rigorous exercise program and ran the Boston marathon one year later.
Identification
Cardio, or aerobic, exercise elevates your heart rate to 60 to 85 percent of its maximum capacity and increases your need for oxygen. Aerobic activity involves continuous, sustained, large-muscle rhythmic activity. Movement size and speed affect aerobic intensity.
Considerations
Find your target heart rate by subtracting your age from the number 220 and calculating 60 to 85 percent of that number. While minimal aerobic benefits are possible with 20-minute workouts, the American College of Sports Medicine recommends 30 minutes of cardio exercise on most days of the week. Weight loss may require longer workouts. If aerobic endurance is an issue, stay at the lower end of your target zone for the first 20 minutes.
Misconceptions
While some people believe low-intensity cardio exercise burns more fat and high-intensity exercise burns more carbohydrates, this isn't exactly true. The experts at the Northwestern University health sciences program explain the reason for this confusion. Low-intensity aerobic exercise may use a higher percentage of fat for fuel, but it also burns fewer calories. Losing a pound of fat requires burning 3,500 calories. A calorie is a calorie. If your intensity is too low, your workout will not promote weight loss.
Types
Running, brisk walking, cross-country skiing and snowshoeing are examples of outdoor aerobic activities. Indoor aerobic exercise forms include aerobic machines, step aerobics and cardio dance classes.
Warning
Healthy individuals easily improve their aerobic fitness, but their muscles, bones and joints may not be able to sustain daily high-impact activity. Protect your joints by cross-training high impact activities such as running with low-impact exercises such as hill walking, swimming and indoor cycling.
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