Exercise that improves your cardiorespiratory system involves rhythmic contractions of large muscle groups, which elevates you heart rate for an extended period. Cardiorespiratory improvements are achieved through repetitive activities like running, biking and swimming, or through more dynamic forms of exercise like dance, sports or circuit training. For those with a disability or injury, wheelchair activity and upper-body exercises are viable options. Consult your doctor before starting a new exercise program.
Exercise Intensity
To improve cardiorespiratory fitness, the American College of Sports Medicine recommends 20 to 60 minutes of activity on three to five days per week within 55 to 90 percent of your maximum heart rate. Your maximum heart rate is equal to 220 minus your age. For example, a person who is 40 has a maximum heart rate of 180 and should exercise within a range of 99 to 162 beats per minute. If you are sedentary or a beginner, can start at lower ranges.
Continuous Cardio
There are a variety of repetitive, rhythmic forms of physical activity that elevate heart rate into its target zone. Walking, jogging and running require no equipment and can be done anywhere. Other options include biking, rowing, swimming, cross-country skiing and rollerblading. These forms of cardiorespiratory training allow you to easily keep your heart rate at the proper intensity by simply altering teh speed of your movements. Track your pulse by wearing a heart rate monitor. Or estimate your pulse at your wrist or throat for six seconds and add a 0. For example, if your 6-second pulse is 13, your heart rate is at about 130 beats per minute.
Dynamic Cardio
Cardiorespiratory improvements can also be made through dynamic activities like sports, dance and circuit training. Your heart rate will fluctuate, so maintain an average heart rate over the course of your game or activity that falls within the appropriate range. Consider the nature of the exercise when evaluating the extent to which it will meet your goals. Soccer is more valuable for increasing cardiorespiratory fitness than baseball, because the average increase in heart rate is higher. And a dance class that emphasizes whole-body, simple movements and repetition is often more beneficial than one that is highly technical and skill oriented.
Wheelchair Racing and Upper-Body Exercise
Those without use of the lower extremities can improve their cardiorespiratory system through rhythmic and repetitive upper-body activities. Upper-body ergometry, a bicycle for the arms, and wheelchair racing substantially elevate your heart rate to elicit cardiorespiratory improvements. These methods of training may initially lead to fatigue in your arms before sufficient pulse rates can be reached. However, your upper-body will adapt after several weeks, which allows training to take place at higher heart rates.
References
- National Strength & Conditioning Association; Upper Body Ergometry; The Most Underused Aerobic Exercise; Joseph Warpeha
- American Council on Exercise: What's the Best Piece of Cardio to Use?
- National Strength & Conditioning Association; The Fat Burning Zone: Fact or Fiction?; Joseph Warpeha
- "ACSM's Guidelines for Exercise Testing and Prescription (6th ed.); 2000
