Cardiovascular exercises offer a host of benefits for your body. According to the Mayo Clinic, regular cardiovascular exercise helps fight heart disease; combats type 2 diabetes, cancer and arthritis; and helps you maintain healthy weight. In deciding which cardiovascular exercise to engage in, effectiveness is only one thing to keep in mind. Ease of exercising and availability of facilities are crucial. But the most important thing, according to many experts such as those at the Mayo Clinic, is that you engage in exercises you enjoy so you exercise consistently.
Heart Rate
To make sure any exercise you do to improve your cardiovascular health is effective, the American Heart Association recommends exercising at 60 to 70 percent of your maximum heart rate, or pulse, three times a week for at least 30 minutes. If you're a man, your maximum heart rate is 220 minus your age. If you're a woman, your maximum heart rate is 226 minus your age. To check your pulse, MedLine Plus recommends pressing your index and middle fingers to any one of a number of your pulse points — such as your neck, wrist or temple — then counting the beats for 30 seconds and multiplying that number by two.
Walking and Running
Walking and running are two of the most popular and effective cardiovascular exercises you can do, according to writer Fara Kearnes. Calling it the "cardio classic," Kearnes says running is a simple method of reaching and maintaining a heart rate that brings about cardiovascular benefits. Walking, meanwhile, is running's less-intense cousin that takes less effort, but also promotes heart health if done at least three times a week and for at least 30 minutes. Best of all, both activities require little more equipment than a good pair of shoes to get going.
Cycling, Gym Machines and Swimming
According to the Cleveland Clinic, cycling, working out on elliptical and other machines found at gyms, and swimming also provide good cardiovascular workouts. Although each of these options requires more equipment than walking or running, they get your heart pumping. Bicycling is an effective exercise option for people who might be 50 lbs. overweight or who have orthopedic issues that make walking or running challenging. Swimming is also a good option for you if you want to avoid high-impact exercises because of arthritis or other orthopedic problems.
Other Options
Step aerobics, boxing, aerobics classes, racquet sports, basketball and dancing classes are also good cardiovascular exercises, says Kearnes and the Cleveland Clinic. No "best" or "top" cardiovascular exercise exists, however. Any workout that gets your heart rate elevated for 30 minutes at a stretch and that you do at least three times a week is the best cardiovascular exercise for you. Experts advise you to try a variety of exercises, discover what you enjoy, then get out there and start exercising.
References
- Mayo Clinic; "Exercise: 7 benefits of regular physical activity"; Mayo Clinic Staff; July 23, 2011
- American Heart Association; "Heart Rate Chart"; 2009
- National Institutes of Health; "MedLine Plus"; August 2, 2011
- Cache Glades; "Top 10 Cardio Exercises"; Fara Kearnes
- Cleveland Clinic; "What Is The Best Type of Aerobic Exercise?"; 2011
Member Comments