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Ali Butchers
Ali Butchers

Exercise Cardiovascular Fitness ##TOP##

Cardiovascular endurance is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time. Improving your cardiovascular endurance can make it easier for you to carry out your daily tasks. It can also lessen your risk of diseases such as diabetes, heart disease, and stroke.

exercise cardiovascular fitness

You can raise your level of cardiovascular endurance by doing exercises that increase your heart and breathing rates, or aerobic exercise. According to many experts, aerobic exercise is the most important part of physical fitness. To achieve cardiovascular endurance, you should exercise aerobically 30 minutes per day, 3 to 7 days per week.

Better strength and stamina. Your heart and lungs will get stronger as you exercise. You'll also gain bone and muscle fitness. You may feel tired when you first start exercising, but you'll develop stamina over time.

Better mood. Aerobic exercise may help you relieve tension and anxiety. It may also help you relax and sleep better. For some people, exercise is as effective as antidepressants at lessening depression.

Start simple. If you're new to exercise, you may benefit from as little as 15 minutes of exercise. Work your way up to 30 minutes per day at least 3 days per week. Doing this should result in a measurable improvement in your cardiovascular endurance in eight to 12 weeks.

Pick something you enjoy. Aerobic exercise is any nonstop activity that uses your large muscles and makes your heart and lungs work harder. You can pick one you enjoy or rotate through many different ones. Some examples include:

Don't overdo it. Doing the same type of exercise more than 5 days per week puts you at a higher risk for injuries. If you want to work out more than 5 days per week, change it up with exercises that use different muscle groups. Do some low- and then some high-impact activities to avoid too much stress on your joints and muscles.

Gradually work up. You should aim to push yourself slightly more than your normal movement level. Bump up your speed or distance no more than 10% to 20% each week. You should feel challenged, but not completely exhausted. For every 10 minutes you exercise, add 1 or 2 minutes weekly.

Also called aerobic or endurance exercise, cardiovascular exercise is any form of activity that uses aerobic metabolism. That is, during the activity, oxygen is heavily involved in the cellular reactions that produce the energy necessary to sustain the activity. Your heart rate increases and you breathe more deeply to maximize the amount of oxygen in your blood and help you to use more oxygen efficiently. Hence, you feel more energized and do not get tired quickly.

Cardiovascular exercise is any vigorous activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups of the body repetitively and rhythmically. Such activity progressively challenges your most vital internal body organs and improves the function and performance of the heart, lungs and circulatory system. Cardio improves many aspects of health, including heart health, mental health, mood, sleep, weight regulation and metabolism.

But for an exercise to be considered cardio, it must raise your heart rate and breathing rate into the moderate to vigorous intensity level (at least 50-percent of the normal rate) for a minimum of 10 minutes. That is why activities undertaken to improve strength, such as resistance exercise, using weight machines, lifting weights, and core workouts are NOT considered as cardio because they do not raise the heart rate throughout the period of exercise.

Cardio exercise uses the large muscles of your body in movement over a sustained period of time, keeping your heart rate to at least 50-percent of its maximum level. With regular aerobic exercises, you will have a stronger cardiovascular system, with more capillaries delivering more oxygen to the cells in your muscles. You will also enjoy increased stamina and endurance with each passing session.

Beginner exercises do not require previous experience of physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.

What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Objective: To evaluate the effect of an 8-week, water-based exercise program (experimental group) with that of an upper-extremity function program (control group) to increase cardiovascular fitness within a community setting for people with stroke.

Intervention: Study subjects participated in group exercise programs for 1 hour, 3 times a week for 8 weeks. The experimental group exercised in chest-deep water at targeted heart rates. The control group performed arm and hand exercises while sitting. Main outcome measures The primary outcome measure was cardiovascular fitness (V(O2)max). Secondary measures were maximal workload, muscle strength, gait speed, and the Berg Balance Scale score.

Results: The experimental group attained significant improvements over the control group in cardiovascular fitness, maximal workload, gait speed, and paretic lower-extremity muscle strength. The relatively short program (8 wk) of water-based exercise resulted in a 22% improvement in cardiovascular fitness in a small group of people with stroke who had relatively high function.

This study aimed to clarify the effects of acute exercise and cardiovascular fitness on cognitive function using the Stroop test and event-related desynchronization (ERD) in an aged population. Old adults (63.10 2.89 years) were first assigned to either a high-fitness or a low-fitness group, and they were then subjected to an acute exercise treatment and a reading control treatment in a counterbalanced order. Alpha ERD was recorded during the Stroop test, which was administered after both treatments. Acute exercise improved cognitive performance regardless of the level of cognition, and old adults with higher fitness levels received greater benefits from acute exercise. Additionally, acute exercise, rather than overall fitness, elicited greater lower and upper alpha ERDs relative to the control condition. These findings indirectly suggest that the beneficial effects of acute exercise on cognitive performance may result from exercise-induced attentional control observed during frontal neural excitation.

Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Your blood vessels will expand to bring more oxygen to your muscles, and your body will release natural painkillers (endorphins).

You may be wondering if walking counts as cardiovascular exercise. Of course! This is a great starting place for people who are new to exercise. Even a 10-minute walk can get you on the road to improved heart health. Experienced exercisers benefit from it, too.

Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means "with oxygen," which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move.

It is recommended that you talk with your physician before you start an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, hypertension, heart disease, arthritis, pulmonary conditions, or other health conditions may need additional safety guidelines for exercise.

Note: If you develop symptoms during exercise including, but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken up into 10-minute time periods. This means that taking 3 walks of 10 minutes each would let you reach the recommended minimum guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol. You would also burn the same number of calories as you would if you walked for the full 30 minutes at 1 time.

The American College of Sports Medicine recommends a minimum of 3 sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.

It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful exercises with those that may cause joint pain or discontinue the painful exercise altogether. 041b061a72


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