Cardiovascular exercises are workouts intended to strengthen and improve the heart and cardiovascular system while increasing overall stamina and physical endurance. According to the U.S. National Library of Medicine, only 5 percent of American adults participate in vigorous physical activity on any given day. While most athletes and exercisers are familiar with the benefits of strength training, cardiovascular and aerobic exercises are equally integral parts of a balanced fitness routine.
Approaching Cardiovascular Exercise
Just as weight lifting uses different exercises for the purpose of strengthening individual muscles, cardiovascular exercise provides a similar function of strengthening and toning the heart. According to MayoClinic.com, contributing 30 minutes a day to daily aerobic activities such as walking, bicycling and swimming can offer significant benefits to your heart, lungs and cardiovascular system, enabling you to live longer and healthier.
Types of Cardiovascular Exercise
Most cardiovascular and aerobic exercises utilize low-intensity, long-duration exercises for the purposes of burning calories and building stamina. According to "Bodybuilding" magazine, effective cardio exercises can range from stair running, rollerblading and uphill sprinting to hiking and tennis. Additional types of cardiovascular exercise include elliptical training, cycling, inline skating, jogging, football, kickboxing, swimming and jumping rope. For best results in creating your own cardio exercise routine, select a daily activity that raises your heart rate to your target heart rate range for 15 to 60 minutes at a time.
Your Target Heart Rate
According to the American Heart Association, the average resting heart rate is 60 to 80 beats per minute. MayoClinic.com recommends individuals performing vigorous cardiovascular exercise to aim for a target heart rate of 70 to 85 percent of your maximum heart rate. In order to calculate your maximum heart rate, subtract your age from the number 220, and then calculate your target heart rate by deducing 70 to 85 percent of that number. For example: If you are 30 years old, you have a maximum heart rate of 190 and a target heart rate of 133 to 162 beats per minute. Many elliptical gym machines have a sensor that you can place your hand or wrist on to calculate your current heart rate, although you can always count your pulses the old fashion way with the help of a watch.
Safety Concerns
Always talk to your doctor or personal physician before beginning a self-prescribed cardiovascular regimen. Make sure your heart and arteries are healthy enough to endure the strain of your intended workout, and start small with less-intense workouts such as walking to build up to your fitness goals.
References
- U.S. National Library of Medicine: Most Americans Don't Get Daily Exercise
- MayoClinic.com: Aerobic Exercise - Top 10 Reasons to Get Physical
- Bodybuilding Magazine: 10 Innovating and Fun Cardio Exercises
- American Heart Association: Physical Activity and Blood Pressure
- MayoClinic.com: Tool - Target Heart Rate Calculator
