Exercise is one of the two traditional routes toward losing weight and feeling healthy, and cardiovascular exercise is one of the two main forms of exercise. Most people understand that running and walking are types of cardiovascular exercise and that a session of cardio can get the heart beating fast. However, not as many people understand the basic rules that define cardiovascular workouts to help get the most benefits out of them.
Definition
Cardiovascular exercises are those that elevate your heart rate for an extended period. This happens because you increase your level of activity, demanding more oxygen for your muscles to continue working at that elevated level. Your heart beats faster to pump more blood in order to fill this increased demand. Although all exercises will do this to some extent, cardiovascular exercises are those you can maintain for a significant period. Pushups are not a cardiovascular exercise, but swimming is a form of cardio.
Effects
Cardiovascular exercise increases your heart rate and your caloric burn throughout the workout as well as during a recovery period immediately afterward. In the short term, this calorie burn can cause your body to shed fat so that you lose weight. As you continue a course of cardiovascular exercise, it will improve your heart health and the efficiency of your pulmonary system. This can mean feeling healthier and having more energy and a reduced chance of circulatory problems such as heart disease, heart attack and stroke. According to health researcher Richard Louv in the book "Last Child in the Woods," a course of cardiovascular exercise can also markedly improve your mood.
Exertion
A good cardiovascular workout aims for a moderate level of exertion. According to fitness resource website TheWalkingSite.com, your maximum heart rate should be 220, minus your age. You should aim for 60 to 80 percent of your maximum heart rate for fitness and fat-burning cardiovascular exercises. If you don't want to bother with calculations, you should simply work so that you break a sweat but aren't breathing so hard you can't carry on a conversation.
Safety
As with any exercise program, proper care and caution with a cardiovascular workout will prevent injury. You should always warm up at the beginning of any session of cardio, performing five to 10 minutes of low-exertion exercise. It's good to cool down as well, with five minutes of low-impact work or a session of stretching. If you ever feel dizzy or lightheaded or experience pain in your chest, discontinue your workout immediately, and see a doctor before beginning your workout again.
References
- The Walking Site: Target Heart Rate
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
- "Body for Life"; Bill Phillips; 1998
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