Cardiac Effects Of Aerobic Conditioning

Regular aerobic exercise makes your heart and your whole cardiovascular system stronger and reduces your risk for heart-related conditions. In fact, the 2008 Physical Activity Guidelines for Americans recommends you get 30 minutes of moderate-intensity aerobic exercise at least three times a week for good health. If you need to, start with light-intensity exercise in 10-minute increments over the course of the day and gradually work your way up in intensity and time.

By Any Other Name

You also may know aerobic exercise as cardio or endurance exercise. These are all apt descriptors for its effect on your body. "Aerobic" means requiring oxygen. When you move your long arm and leg muscles rhythmically for a sustained period, you breathe harder and deliver more oxygen to those muscles to keep them moving. "Cardio" refers to the heart, which beats faster than usual to pump the oxygen-rich blood to your body. "Endurance" refers to stamina and the ability to continue exercising despite the stress on your muscles -- the more you exercise aerobically, the longer you will be able to do it each time.

Aerobic Exercise and Your Heart

Aerobic exercise is like weightlifting for your heart. Your heart is actually a muscle that becomes stronger as you exercise -- it beats faster and pumps more blood to the rest of your body. Think of your heartbeats as the repetitions of a strengthening exercise. The more reps you do, the stronger your heart muscle gets. The more times per week you exercise aerobically, the more conditioned your heart gets and the less hard it needs to work. A stronger heart benefits you even when you are not exercising -- you can do more with less effort. After exercising regularly to strengthen your heart, you probably will not be so out of breath when climbing stairs or when you have to run to catch a bus.

Medical Benefits

With a stronger heart comes a host of beneficial side effects. Aerobic exercising keeps your blood vessels open and pliant, lowering your blood pressure and your risk of stroke. It lowers your cholesterol and keeps plaque from building up in the arteries, reducing your risk of heart attack. By exercising aerobically, you will lose both subcutaneous fat and belly fat, which translates into weight loss and less strain on your heart. In short, you can decrease your risk for heart disease overall by 45 percent with aerobic exercise and an active lifestyle.

Types of Aerobic Exercise

Jogging may be the first thing that comes to mind when you think of aerobic exercise. But any type of activity that increases your heart rate and gets your arms and legs moving counts as aerobic. You can ride your bike, play tennis, go for a brisk walk, take the stairs or swim some laps. As long as you perform the activity to moderate intensity for a sufficient amount of time several times a week, you will see the cardiac benefits of aerobic conditioning.

Warning Signs

If you have an existing medical condition, consult your doctor before starting an aerobic exercise program. Whether you have a medical condition or not, stop exercising immediately if you experience pain or pressure in your chest, abdomen or back; dizziness; nausea; abnormal heart rhythm; or shortness of breath beyond what you would expect during the normal course of exercise.