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Faizan
Cardio -- or cardiovascular -- exercise is a type of physical activity in which the body relies on oxygen to meet the activity-related demands of the body. While there are a number of benefits associated with cardiovascular exercise, its impact on heart rate is especially advantageous, says the American College of Sports Medicine. By engaging in cardio exercise on a regular basis, the cardiovascular system becomes stronger and more conditioned, making it easier to perform activities that were once quite challenging. Heart rate levels must be kept in check to ensure optimal results.
Reaching Your Heart Rate Range
According to the American Heart Association, individuals who participate in cardiovascular exercise should keep their heart rates between 50 and 85 percent of estimated maximum levels for optimal results. Use the Karvonen method to determine estimated maximum heart rates by subtracting your age from 220. A 30-year-old man or woman would have an estimated maximum heart rate of 190 beats per minute. This translates to an appropriate exercising heart rate of between 95 and 162 beats per minute, says the American College of Sports Medicine.
Cardio and Conditioning
While there is no question that the immediate effect on heart rate is significant, the American Council on Exercise states that individuals can also expect to experience notable long-term changes. As the cardiovascular system becomes stronger and more conditioned, it works more efficiently -- resulting in lower heart rates both at rest and with exercise. A low heart rate not only makes exercise less difficult, but it can aid in the prevention of certain chronic conditions. The American College of Sports Medicine says a lower heart rate may indicate a decreased risk of hypertension, heart disease and certain types of cancer.
Consider Cross-Training
To continue improving the condition of the cardiovascular system, it is important to find new and unique exercise-related challenges. And while progression is important when it comes to conditioning the cardiovascular system, incorporating cross-training -- in which new and unique forms of exercise are introduced into an existing activity program -- can also be useful in strengthening the heart. If you typically ride a bike for 30 minutes a day, add a treadmill workout to your routine as well. Similarly, alternating an elliptical elliptical workout with swimming laps can off a new challenge to the cardiovascular system, making it work harder and leading to improvements in its condition.
Maintaining Safety
While there are numerous benefits associated with cardiovascular exercise, pushing yourself to the limit may have detrimental results. Maintaining safety during this type of exercise is crucial if you want to improve cardiovascular conditioning. If you are new to exercise, have medical conditions, or are returning to exercise after a long absence, consult a physician to ensure that cardiovascular exercise is appropriate for you.
Reaching Your Heart Rate Range
According to the American Heart Association, individuals who participate in cardiovascular exercise should keep their heart rates between 50 and 85 percent of estimated maximum levels for optimal results. Use the Karvonen method to determine estimated maximum heart rates by subtracting your age from 220. A 30-year-old man or woman would have an estimated maximum heart rate of 190 beats per minute. This translates to an appropriate exercising heart rate of between 95 and 162 beats per minute, says the American College of Sports Medicine.
Cardio and Conditioning
While there is no question that the immediate effect on heart rate is significant, the American Council on Exercise states that individuals can also expect to experience notable long-term changes. As the cardiovascular system becomes stronger and more conditioned, it works more efficiently -- resulting in lower heart rates both at rest and with exercise. A low heart rate not only makes exercise less difficult, but it can aid in the prevention of certain chronic conditions. The American College of Sports Medicine says a lower heart rate may indicate a decreased risk of hypertension, heart disease and certain types of cancer.
Consider Cross-Training
To continue improving the condition of the cardiovascular system, it is important to find new and unique exercise-related challenges. And while progression is important when it comes to conditioning the cardiovascular system, incorporating cross-training -- in which new and unique forms of exercise are introduced into an existing activity program -- can also be useful in strengthening the heart. If you typically ride a bike for 30 minutes a day, add a treadmill workout to your routine as well. Similarly, alternating an elliptical elliptical workout with swimming laps can off a new challenge to the cardiovascular system, making it work harder and leading to improvements in its condition.
Maintaining Safety
While there are numerous benefits associated with cardiovascular exercise, pushing yourself to the limit may have detrimental results. Maintaining safety during this type of exercise is crucial if you want to improve cardiovascular conditioning. If you are new to exercise, have medical conditions, or are returning to exercise after a long absence, consult a physician to ensure that cardiovascular exercise is appropriate for you.
