Cardiovascular fitness is essential for a healthy life. Your heart, and the blood vessels leading to and from your heart, are all part of your cardiovascular system. Regular aerobic exercise is one of the best ways to improve your cardiovascular fitness and reduce your risk of developing coronary artery disease, stroke, hypertension and other disorders related to poor circulation. T
o achieve optimal results with minimum risk of injury, it’s important to understand what you can and cannot achieve with cardiovascular exercise – as well as some common misconceptions. CARDIO is an acronym that represents a variety of activities that demand a high level of intensity and increase your need for oxygen (enduring anaerobic respiration).
The word “cardio” comes from the Greek word kardio which means heart. If you practice any form of cardio on a regular basis, it will have many positive effects on your body and mind…
Constant Speed Running is the Best Cardio Exercise
Constant speed running (i.e., jogging or slow distance running) does provide excellent cardiovascular fitness; however, it does not improve speed, distance or endurance. When you run with a very slow pace, you may improve your ability to transport more blood and oxygen to your muscles, but you will not increase your capacity to use that oxygen.
That can only be accomplished by running at a moderate to fast pace. You should also know that there are other activities that offer the same cardiovascular benefits as constant speed running, while providing additional benefits. For example, cycling, rowing, swimming and using an elliptical machine are equally effective forms of cardiovascular exercise.
Running is the Only Cardio Exercise That Improves Endurance
While running undoubtedly is the best cardio exercise for improving endurance, it not the only one. Cycling, rowing, swimming and other aerobic exercises can also build your endurance. If you are a runner or cyclist, you might wonder how other aerobic exercises can build your endurance.
Surprisingly, the distance you travel during a workout is not what increases your endurance. It is the amount of time you spend at an aerobic level of intensity that determines your endurance level. This is an important distinction, because you can build endurance with an aerobic exercise that does not require a significant amount of time.
For example, if you cycle at an aerobic level for 40 minutes, but cycle at a constant speed for the entire 40 minutes, your endurance will not increase. However, if you cycle for 40 minutes at an aerobic pace and periodically increase your speed, you will improve your endurance. Keep the good practice for Cardiovascular fitness
Cardio Exercises are Only for Burning Calories and Fat
Although aerobic exercises burn fat and calories, they also improve your cardiovascular fitness, reduce your risk of disease, improve your mood and even help you think more clearly. For example, aerobic exercises also reduce blood pressure, shrink your waistline, increase your energy level, strengthen your bones and muscles and reduce your risk of developing type 2 diabetes.
In fact, aerobic exercises are so beneficial that they are recommended for people of all ages, regardless of their goals. It doesn’t matter if you want to lose weight or increase your muscle mass, increase your speed or reduce your risk of disease, aerobic exercises are the best choice.
Many people also mistakenly assume that aerobic exercises are not effective unless you are breathless and sweating. However, many people perform aerobic exercises at a pace where they are neither breathless nor sweating, yet they still get many benefits.
Jumping Exercises and Other Forms of Cardio Are Ineffective
If you are an athlete or a person who is heavily dependent on their legs, then you might worry that aerobic exercises such as cycling and rowing won’t improve your leg strength and power. Fortunately, aerobic exercises, including cardio exercises that involve jumping, are effective for improving leg strength and power. Do these for your Cardiovascular fitness
Aerobic exercises that involve jumping also improve coordination, balance, agility and speed. This is because such exercises are performed with a high rate of force development, which means that movement is accelerated. When you jump, your muscles are forced to contract quickly and forcefully.
This not only results in an increase in speed, but also an increase in strength and power. Not only do aerobic exercises that involve jumping help improve muscle strength and power; they also help you lose weight and reduce your risk of disease. Aerobic exercises that involve jumping are particularly effective for fat reduction, especially around the abdomen.
Cardio Is the Only Way to Burn Fat and Calories
Although aerobic exercises are excellent for burning fat and calories, they are not the only way to lose weight. Resistance training is an effective way to lose fat and calories by increasing your metabolism and improving your ability to use oxygen during aerobic activities.
Resistance training also helps you gain muscle and lose fat, but only if you do the exercises at the recommended intensity level. If you do light resistance exercises, you will strengthen your muscles, but you will not lose fat. Moderate resistance exercises, on the other hand, will both strengthen your muscles and burn fat.
Keep in mind that weight training does not increase your ability to use oxygen during aerobic activities: it simply increases your metabolic rate and helps you burn fat even when you are not exercising. Cardiovascular fitness test must be done before exercise.
Conclusion for Cardiovascular fitness
The best thing about cardiovascular fitness is that there are so many different ways to get it and enjoy the benefits, yet there’s something for everyone, regardless of their skill level or fitness goals. For instance, you could choose to climb the stairs instead of taking the elevator, walk the dog while they’re leashed or train for an upcoming 10K.
The opportunities are endless! On top of all of that, there’s really no better way to improve your overall health and well-being than by investing in your cardio health by cardiovascular fitness test. So go ahead, lace up your sneakers and get moving!
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