A well-rounded exercise program combines resistance or weight training and aerobic exercise. Resistance training focuses on toning and building lean muscle mass while increasing strength. Aerobic, or cardiovascular, exercise focuses on increasing endurance and strengthening the heart. Regular cardiovascular exercise also lowers your risk for heart disease by helping control your blood pressure and cholesterol, making it a must if you are serious about maintaining good heart health.
Definition
Cardiovascular exercise is any activity that raises your heart rate to your target heart rate for your age and activity level. You must exercise at your target rate for a certain length of time to reap the benefits. According to the U.S. Centers for Disease Prevention and Control, your target heart rate is 50 to 70 percent of your maximum heart rate for moderate exercise, and 70 to 85 percent for vigorous exercise. Subtract your age from 220 to get your maximum heart rate, then multiply your answer by the appropriate percentages to determine your target heart rate. To determine the target heart rate for a 40-year-old woman performing vigorous exercise, you would subtract 40 from 220 to get her maximum heart rate of 180, then multiply 180 by 70 and 85 percent to get her target heart range of 126 to 153.
Objective
Cardiovascular exercises primarily target the heart, the large muscles of the legs and the gluteus maximus muscles of the buttocks. Exercises such as stair climbing, running, hiking, high-impact aerobics and cycling all utilize these muscles while increasing your heart rate, giving your heart a good workout as well. Swimming is a cardiovascular activity that engages your entire body, working the muscles in your abdomen, arms and legs. Sports activities such as football, tennis, basketball and soccer also engage all of your major muscle groups. Low-impact exercises like walking, riding a stationary bike or low-impact step aerobics also raise your heart rate without putting stress on your joints, making them good choices for persons with joint problems.
Recommendation
The CDC recommends at least 30 minutes of moderate activity — or 15 minutes of vigorous activity — per day, five days per week, for a weekly total of 150 minutes of moderate exercise or 75 minutes of vigorous exercise. Your initial goal should be to gradually work up to 10 minutes of exercise at a time, then gradually add another 10 minutes and then another ten until you're doing 30 minutes of exercise a day. You can do 10-minute periods three times a day, doing a different activity each time to make it easier and break the monotony.
Caution
Meet with your doctor and get medical clearance before starting any exercise program. Start out slowly, especially if you are new to exercise or have not exercised in a long time. Some exhaustion is normal, but if you get too exhausted or out of breath, lower your intensity and — if necessary — take a brief rest. Stop exercising immediately if you feel any pain or discomfort, especially in the chest area.
