In 2006, more than 800,000 people died as a result of some form of cardiovascular disease, according to the American Heart Association. It is the No. 1 cause of death in the United States. Cardio respiratory (CR) fitness can have a profound impact on your physical and mental health as high levels of CR fitness are associated with a decreased risk of premature death from several conditions, including cardiovascular disease.
Benefits
Numerous benefits come with performing cardio respiratory exercise on a regular basis. It decreases your risk of disease and premature death. It can assist in decreasing body mass, fatigue, anxiety and depression. Improving your cardio respiratory fitness can also help you control type 2 diabetes, blood pressure and coronary artery disease. Better aerobic endurance makes daily activities and sports performance easier and more efficient.
Frequency
Frequency addresses the number of times each week that you perform cardio respiratory exercise. This is dependent on a few factors: ability level, fitness level, goals, the amount of time you can devote to exercise, health status, access to equipment and environment. From three to five days per week of moderate-to-vigorous cardio respiratory exercise is recommended by the American College of Sports Medicine.
Intensity
Intensity refers to how hard the exercise is and the demand it places on your body. In general, the higher the intensity, the shorter the exercise duration, and the lower the intensity, the longer the exercise duration. Determining at what intensity you should perform your cardio respiratory exercise depends on your health, fitness level and goals. Your exercise each week should combine moderate and vigorous exercise for health as well as fitness.
Time
The time you spend on cardio respiratory exercise is influenced by intensity, goals, ability and availability. From 20 to 30 minutes, three to five days per week, are recommended for most adults to achieve health and fitness. To increase or maintain weight loss, you need to accumulate 300 minutes of moderate exercise or 150 minutes of vigorous exercise each week. This can be broken up into 10-minute increments if continuous exercise is not an option.
Types
Many options are available when it comes to choosing what type of cardio respiratory exercise you perform. You can walk, run or cycle outside or inside. Go swimming, take a fitness class or use a variety of cardio/aerobic equipment at a gym. You may choose to do a variety of activities each week or focus on one activity for improvement or performance. Choose an activity that you enjoy, that motivates you, is easily accessible and will help you reach your goals.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- AHA: Cardiovascular Disease Statistics
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