Cardio exercise is any exercise that is aerobic and increases your heart rate, according to the Mayo Clinic. The American Heart Association (AHA) explains that cardiovascular exercise involves the steady and repetitive movement of a person's arms and legs. Cardio exercise increases circulation and blood flow throughout the body. There are numerous benefits of cardiovascular exercise.
Types of Cardio Exercise
Jogging, swimming, playing tennis and using an elliptical trainer in the gym are examples of cardio exercise. Bicycling and ice skating also are considered to be cardiovascular exercise. Stretching and yoga, while healthy, do not qualify as cardio exercise because such slow and gentle movements do not increase the heart rate enough to speed up a person's breathing and quicken circulation.
Frequency
Frequency is one of the four characteristics of cardio exercise, according to the American Council on Exercise (ACE). Frequency defines how often a person performs a cardiovascular exercise such as running. The AHA reports that the recommended frequency for cardio exercise is three times a week or more, depending on the individual's weight and fitness goals.
Intensity
Cardio exercise is defined, to a certain degree, by its intensity. The Mayo Clinic explains that cardio exercise should be performed at least at a moderate intensity. A person's heart rate should be elevated during cardio. According to ACE, cardio exercise should be performed at about 50 to 85 percent of a person's maximum effort.
Time Frame
The AHA recommends performing cardio exercise 30 minutes or more each day. Some people can jog or swim for up to an hour, while beginners to cardiovascular exercise may be able to exercise only for 20 minutes. Cardio exercise does not have to be performed all at once; the Mayo Clinic states that your exercise routine can be broken down within a day, such as doing 15 minutes of jogging in the morning and 15 minutes of bicycling in the evening.
Enjoyment
Most people don't automatically think of enjoyment when they think about cardio exercise. ACE explains that enjoyment is a very important part of cardio exercise because it is what motivates people to continue exercising. It recommends that people do cardio exercises they enjoy, such as dancing or swimming, rather than forcing themselves to do a type of exercise that they don't like.
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