No, this won't be a post about evolution and how we're anthropomorphically built to run/walk/jog long/medium/short distances over long/short periods of time while wearing shoes/no shoes. OK, one line dedicated to evolution: people believe all of the above. For now, the basics! It's a challenge to stick to the bare bones issues because topics like cardiovascular exercise lead to heart rate zones which leads to intensity levels which leads to fat storage burns versus glycogen storage calorie burns...and to that I say, one thing at a time! Exercise doesn't need to be so complicated.
What is cardiovascular exercise?
Cardiovascular exercise is any exercise that raises your heart rate for a sustained period of time. Pretty simple, right? Cardio can take many forms: running, jogging, walking, bicycling, gardening, and the list goes on.
Benefits of cardiovascular exercise
Less is never more when it comes to cardiovascular exercise. From the NSCA's Essentials of Personal Training book, here are a few benefits:
- Increase in VO2 max
- Decrease in resting heart rate
- Decrease in maximum heart rate
- More efficient storing and access to energy supplies
- Higher lactate threshold
- Increase in stroke volume
- Increase in cardiac output
- Decrease in body fat percentage
- Site-specific increases in bone mineral density
- Weight loss via caloric expenditure
How much cardio should I be doing?
The CDC recommends that healthy adults do the following for important health benefits:
- 150 minutes of moderate-intensity aerobic activity every week OR
- 75 minutes of vigorous-intensity aerobic activity every week OR
- An equivalent mix of moderate- and vigorous-intensity aerobic activity
The CDC recommends these guidelines for even greater health benefits:
- 300 minutes each week of moderate-intensity aerobic activity OR
- 150 minutes each week of vigorous-intensity aerobic activity OR
- An equivalent mix of moderate- and vigorous-intensity aerobic activity
What's the difference between activity levels?
The CDC defines intensity as how hard your body is working during aerobic activity. There are 3 levels of intensity: light, moderate and vigorous.
Light activities are tasks that we do daily that don't burn many calories. These tasks won't get your heart rate high enough to see true cardiovascular benefits, and you probably won't break a sweat doing them. Examples: Cooking, shopping, doing the laundry, getting the mail.
Moderate-intensity activity means you're working hard enough to raise your heart rate and break a sweat. You should be able to talk, but not sing. Examples: fast walking, water aerobics, riding a bike, playing doubles tennis, pushing a lawn mower.
During vigorous-intensity aerobic activity you should be breathing hard and your heart rate should be elevated. Talking should be a challenge. Examples: jogging, running, swimming, bicycling up hills, playing singles tennis, playing basketball.
**These are only guidelines. Please see your primary care physician if you have any questions or concerns about starting a cardiovascular exercise program.
Visit me at SeeMeFit if you'd like assistance in creating a comprehensive cardiovascular or cross-training programs or if you're interested in health and wellness coaching.
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