Physical activity that uses large muscle groups and increases your heart rate such as walking, jogging, swimming, riding a bike, etc. that is sustained for at least 20 minutes is considered a cardio-fitness exercise.
To maintain cardio-fitness you need at least 2 hours and 30 minutes a week of moderate cardio activity.
At least 1 hour and 15 minutes a week of vigorous activity.
Benefits of Cardiovascular Exercise
- Heart Strength
- Heart/Lung Efficiency
- Release of Endorphins
- Helping us feel happier and healthier
- Cholesterol Levels
- Stress Levels
- Body Fat
- Risk For Stroke
- Controls blood sugar to prevent diabetes
More Benefits of Cardiovascular Exercise
The following benefits can be achieved through a regular cardiovascular training program.
- Heart muscle becomes stronger
- Lowers heart rate
- Better blood flow
- Recovery after exercise is enhanced
- Heart becomes more efficient
- Lungs become more efficient
- Improved circulation
- Blood volume increases
- Blood cholesterol levels decrease
- Reduced stress
- Muscles and joints become stronger
- Increased calorie expenditure and higher metabolic rate
Remember, our body responds to the demands we place upon it. If we do not challenge our body with exercise, both strength training and cardiovascular, we become weak.