Cardio Exercise
Cardiorespiratory endurance is exercise that exerts and strengthens the heart muscle like fast walking, jogging, elliptical training, biking, hiking, and swimming. Cardio exercise delivers more oxygen to the blood, blood volume increases as well as number of red blood cells, the heart muscle becomes larger and stronger, and the heart pumps more blood per stroke lowering pulse rate. In essence, cardio exercise strengthens the heart.
If you are wondering whether you should take up cardio exercise, consider the benefits. A good regimen will help you:
- Lose weight
- Reduce stress
- Produce better quality sleep
- Give you more confidence
- Ward off certain diseases
- Strengthen your heart and lungs
A casual pulse check will give you an indication of the condition of your heart. A pulse of 70 beats per minute is average; active people may have a pulse of 50 beats per minute or less.
To get started, first know your goals and your limits. The American College of Sports Medicine recommends one of two cardio options:
- Option 1: Five days out of the week commit to a moderate intensity cardio workout for thirty minutes.
- Option 2: Three days out of the week have cardio workout of vigorous intensity for twenty minutes.
The two options have varying frequencies, durations, intensities and are for people of differing physical conditions. Option 1 cardio routine is ideal for people that may not have exercised for some time or those with heart, asthma or joint conditions and need low-impact exercise. Option 2 steps up the pace and is best for people of active physical status. The latter routine burns more calories and exerts the heart to a greater degree.
To gauge if you are exerting yourself to the right extent, exercise of moderate intensity allows you to be able to have a conversation, but not to be able to sing. To maintain a healthy weight and ward off cardiovascular disease, it is recommended a person have 30 minutes of exercise daily. However, to lose weight one may need to exercise 60 to 90 minutes daily.
As always, before starting any fitness routine, consult a physician to check your physical status.