Exercise reduces your risk of developing chronic diseases, including heart disease. For general health maintenance, aim for 30 minutes of moderate exercise five times a week, recommends a 2010 study by the University of East Anglia. Exercise benefits your cardiovascular system on several fronts, depending on the type of exercise. For optimal fitness and prevention, include both aerobic and stress-reducing exercises in your fitness plan.
Weight-Loss Workouts
You can burn calories and fat effectively if you exercise within 50 to 70 percent of your maximum heart rate. Your maximum heart rate is 220 minus your age. Maintaining a healthy weight reduces the strain on your heart as well as your risk for developing atherosclerosis, or hardening of the arteries. This condition is a major risk factor for developing heart disease. Moderate exercise includes activities such as leisurely biking or walking, where you feel like the effort is heavy, yet you can still carry on a conversation.
Aerobic Endurance
Increase your cardiovascular fitness further by increasing your aerobic endurance. Accomplish this with more intense activity which puts you within 70 to 80 percent of your maximum heart rate. Your calorie burn is high with these types of exercise, leading to better weight control. More intense activities include jogging, rollerblading or cross-country skiing.
Stress Reduction
Exercise can also help prevent cardiovascular disease by reducing your stress. Stress keeps your body in a constant state of heightened internal activity. Over time, this can strain your heart and circulatory system, which can set the stage for heart disease. Exercise offers a distraction from worries which can raise your stress level. Exercise at higher intensity levels causes your body to release endorphins, which are your body's natural pain relievers. Reducing stress also lower your blood pressure, another risk factor for heart disease.
Body Adaptations
Regular exercise sets in motion physiological adaptations which help prevent heart disease. Physical activity increases your blood vessels' ability to respond to more intense activity. Your body also becomes more efficient at exercise so that your heart beats less forcefully while still providing an effective means of distributing oxygen in your system. These changes mean that your body becomes better at handling the stress of exercise and, consequently, the pressures of everyday life.
References
- "International Journal of Clinical Practice"; What Men Should Know about the Impact of Physical Activity on Their Health; L. Alford; December 2010
- University of Maryland Medical Center: How Do I Find My Target Heart Zone?
- Cleveland Clinic: Rated Perceived Exertion (RPE) Scale
- Polar USA: Exercise Zones
- Mayo Clinic: Exercise and Stress: Get Moving to Combat Stress
- Teach PE: Long-Term Effects of Exercise
