Cardiovascular exercise trains and conditions the heart and lungs. It can be described as any form of exercise that causes the heart to beat faster and lungs to breathe harder.
It is also known as cardiorespiratory or aerobic exercise.
What is cardiovascular exercise?
A combination of all types and intensities of activity is important to gain the full benefits of exercise, and levels of activity must be maintained in order to gain the associated health rewards.
Regular cardiovascular exercise trains the heart and lungs to be more efficient in delivering oxygen meaning that the body can work harder and for longer periods of time. The heart muscles themselves become more powerful so they do not have to work as hard during periods of activity or rest to fulfil the bodys need for oxygen-rich blood.
The heart is one of the strongest muscles in the body if it isnt exercised regularly it becomes weak and prone to disease. At rest, it pumps 5 litres of blood around the body per minute. An unfit heart has to work hard to maintain this level of activity, so that ordinary tasks such as carrying the shopping or rushing to catch the bus can become a strain on the body.
We breathe approximately 15 times per minute at rest, the lungs taking in the equivalent of 12 litres of air. From this, only one fifth of a litre of oxygen is extracted.
Exercise causes breathing and heart rate to increase, ensuring that muscles are provided with the oxygen-rich blood they require for energy production. Modest exercise requires more than double the normal amount of air to supply adequate oxygen to muscles. In relation to this, as your fitness improves, so will your lung capacity.
| Sedentary people are over 5 times more likely to die from heart disease than those who fit moderate levels of exercise into their daily routine
(Framingham Study, US) |
The benefits of cardiovascular exercise can be felt after 2 3 sessions. For example, you will find climbing the stairs or carrying the shopping easier after you have incorporated regular physical activity into your lifestyle.
As with all forms of exercise, if you have underlying medical conditions, or are unsure about your health, you should consult your doctor before commencing a new activity.
What activities are classed as cardiovascular exercise?
Anything that makes your heart beat faster and lungs breathe harder for a period of time can be classed as cardiovascular exercise. Some common forms of activity include:
- brisk walking
- jogging / running
- swimming
- cycling
- dancing
- racket sports
Did you know that household / garden chores that significantly raise the heart rate for a period of 20 minutes or more are good forms of cardiovascular exercise? |
How much should I do?
There is no point setting out to run 5 miles if the most exercise you have done in the last 20 years is walk 50 yards to the pub.
Unrealistic targets quickly become a reason for giving up and take the enjoyment out of physical activity.
Develop the amount of time spent in activity over a given period. Government guidelines suggest that we need 30 minutes per day to stay healthy. You can however accumulate this time over the course of the day for example, 3 ten-minute sessions. As you become fitter, you can incorporate these sessions so that you are physically active for longer periods.
5 easy ways to fit cardiovascular exercise into your day - Do the 20-minute dog walk in 10 minutes. Its also a brilliant workout for your pet!
- Ride your bike to the shops
- Spend 10 minutes dancing to music rather than sitting listening to it
- Play football with the grandchildren
- Walk up the stairs at work dont use lifts or escalators
|
As physically demanding activities become easier, try incorporating more varied forms of exercise into your week, until you are doing something different every day. This will give you plenty of variety and new challenges to look forward to.
02/06/2009