Cardiovascular exercise is one of the most important forms of exercise for your health. MayoClinic.com recommends achieving at least 30 minutes of cardio most days of the week. Cardio is so called because of its stress on and benefits to the heart and circulatory system. Cardio exercise causes your heart rate to elevate above its resting level, and this can happen quickly.
Heart Rate Measurements
Heart rate measurements made after 15 minutes of cardio are often measured as percentages based on resting and max heart rates. Your resting heart rate is calculated by taking your pulse when you are seated and have been seated or laying down for a minimum of 10 to 15 minutes. The max heart rate is calculated through a formula -- this formula has slight variations depending on what doctor or personal trainer you are consulting, but BrianMac.co.uk reports that the most common and easiest method is simply subtracting your age from 220. Exercise is then performed at desired workloads calculated as percentages of the max heart rate -- most workouts aim for between 50 and 80 percent of your max heart rate. You should be able to achieve this goal by the time you've performed aerobic exercise for 15 minutes. Some athletes wear heart monitors to be consistently aware of where their workout intensity stands in comparison to their goals for the workout. Older individuals tend to have lower heart rates than younger individuals, and more fit individuals tend to have lower heart rates than individuals who are not in shape.
Cardio Definition
Cardiovascular exercise is a form of exercise that causes the heart rate to elevate for an extended period of time. This is different from anaerobic exercises that focus on strength, speed and intensity. Cardio exercise is an endurance workout that is often used to burn calories and fat while toning the body. Cardio exercise often features repetitive motions and constant motion, but it can be maintained for very long periods of time by people who are trained in those exercises.
Types
Running is a common form of cardiovascular exercise, but even walking can serve as a cardio workout -- the intensity of walking often correlates to both your both and fitness level. Bicycling is another form of cardio that can be done for several hours, and swimming is another form of cardio. Some team sports like soccer can also provide cardiovascular exercise, but most team sports feature too many breaks in between play to keep the heart rate consistently elevated.
Benefits
According to MayoClinic.com, cardio workouts are a natural means of lowering your body's blood pressure. In fact, they can be as effective as some prescription blood pressure medications when performed several times a week. Cardio exercise can also help lower your body's blood pressure and help defend against several other conditions and problems, including high cholesterol, heart attack and heart disease.
Time Frame
Your heart rate can start to increase from its resting rate in less than a minute, and this will continue to increase until your heart is pumping enough oxygen to fuel your body's activity. This is often calculated as a percentage of your max heart rate, and the beats per minute produced by your heart is determined by the intensity of your workout. After 15 minutes your heart is capable of reaching a very high percentage of your max heart rate -- often in excess of 90 percent of your heart's maximum capacity.
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