Cardiovascular or aerobic exercise is any sustained activity that uses the large muscle groups, raises the heart rate and increases respiration. Examples of cardiovascular exercise include walking, dancing, running, and bicycling. Since these activities produce energy by using oxygen to burn carbohydrates and fats, they are helpful for weight control. Cardiovascular exercises offer a myriad of other health benefits as well.
Aerobic Respiration
Aerobic activities require you to breath more heavily and deeply than normal, which increases the levels of oxygen in the blood. During aerobic activities your heart pumps faster and your blood vessels dilate, which rapidly delivers the oxygenated blood to the muscles. The blood then purges the muscle cells of waste products like carbon dioxide and lactic acid and carries them back to the lungs for expulsion. Thirty minutes of daily cardiovascular exercise can help strengthen your heart so that it works more efficiently when at rest and clears your arteries of LDL cholesterol. It also helps control high blood pressure and blood sugar levels.
Target Heart Rate
Reaching and maintaining your target heart rate during aerobic exercise will ensure that you are receiving the maximum health benefits from your workout. Your target heart rate is defined as 60 to 85 percent of your maximum heart rate. To determine your maximum heart rate, subtract your age from 220. For example, if you are 35, your maximum heart rate would be 185. Therefore, your target heart rate would be between 111 and 157 beats per minute.
Aerobics for Mental Health
The Mayo Clinic suggests aerobic activities as a way to curb symptoms of depression and anxiety. The brain releases endorphins and neurotransmitters during exercise that can lift your mood. Aerobic exercise raises the body temperature, which may offer a calming effect, and it helps reduce immune system chemicals that intensify depressive symptoms. Additionally, aerobic exercise can distract the mind from negative thought patterns and help you cope with stress in a more positive way.
Aerobic Activity and the Brain
Aerobic exercise enhances brain function according to Dr. John Ratey of Harvard Medical School in Boston. "Exercise keeps the brain growing," he says, "the way we learn is by the brain growing." Aerobic exercise increases the number of capillaries that carry blood to the brain which keeps the brain nourished and enhances its ability to learn. Art Kramer, professor of cognitive neuro-science at the University of Illinois at Urbana- Champaign, has found that older adults who participate in aerobic activities have sharper memories and are better able to concentrate.
Risk of Injury
Aerobic exercise does carry a risk of injury, so it is important to take precautions like stretching your muscles sufficiently beforehand, wearing supportive shoes and avoiding hard surfaces for activities like jogging or jumping rope. Some common injuries associated with cardiovascular activity include stress fractures, arch pain, shin splints, Achilles tendon pain or calf pain. If you start to feel pain during aerobic activity, stop and seek prompt medical attention. Also remember to drink plenty of water before, during and after your workout to prevent dehydration.
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