During cardiovascular -- or aerobic -- activity, physical changes happen in the body. As you work out, the heart rate rises and you breathe faster and deeper. The deep breathing sends extra oxygen to the muscles of the body so they can work efficiently. The capillaries and blood vessels widen to allow for an increased flow of blood to the muscles and organs. Additionally, the brain releases endorphins, the "feel good" hormones of the body. This explains the natural high you may feel during and after cardiovascular exercise. Always consult your doctor before beginning a new exercise program.
Interval Training
Interval training is not a specific type of cardio workout, but an exercise concept that can increase the effectiveness of your workout. To practice interval training, combine short spurts of intense aerobic activity with periods of less intensive movement. For example, while swimming, you could interval train by swimming at full speed for three laps and then swimming one to two slow laps. Repeat this process as you exercise. According to MayoClinic.com, interval training can burn more calories every workout, decrease boredom during a workout and improve your cardiovascular condition. As you practice interval training regularly, your stamina improves and you can exercise intensely for longer periods of time.
Walking, Jogging or Running
Your current fitness level will dictate whether walking, jogging or running would be most appropriate for you. If you are out of shape or rehabilitating, choose a gentle walk to get your heart pumping. Increase the intensity by walking briskly. The University of California Berkeley recommends swinging or pumping your arms while walking to burn more calories. Try interval training by combining periods of brisk walking and light jogging. Running is the most physically demanding of the three. Be sure to stretch and warm up before starting and wear appropriate footwear to protect your feet and joints.
Exercise Classes
Exercise classes are available in most health gyms and community centers, as well as online and on DVDs. Choose an exercise class that sounds interesting to you and is appropriate for your fitness level. Some examples of fitness classes are cardio kickboxing, aerobic dance, hip hop dance, power yoga, cardio boot camp and circuit training classes. Each class has a different intensity and focus. Speak to the instructor beforehand if you have any questions about the fitness level required for the class.
Get Outside
Combine cardiovascular exercise with fresh air by exercising outside. Find a park or trail near your house and ride your bike to burn calories. Even better -- bring a friend or family member along. Other cardio activities for outside include hiking -- burn more calories by hiking uphill -- and swimming in an ocean or lake. Utilize the wide-open space by playing Frisbee, walking family pets or learning how to hula hoop.
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