Cardio Basics

We all agree that cardiovascular exercise is important. Although there are a few who would argue that cardio is necessary, they are the extreme minority and they are wrong.

The question most people have is how much, how hard, and what type. Let's review a few basic principles first...

Cardiovascular exercise is defined as anything that raises heart rate, respiration, and systolic blood pressure for any period of time. This could be running to chase a purse snatcher or completing an iron man.

Aerobic exercise that is defined as anything rythmic in nature that raises the heart rate, respiration, and systolic blood pressure, and can be maintained for over 10 minutes with no break. The word rythmic is important and denotes a repetition of movement.

Although the lay person will use these terms interchangeably, they are very different indeed!!

Aerobic endurance is the ability to use oxygen efficiently at moderate to heavy workloads over time. Anywhere from 10 minutes to all day long.

Anaerobic ability refers to the heart and lungs ability to withstand high intensity workloads without the presence of oxygen. The longest you can maintain a true anaerobic state is 3 minutes. Beginners are lucky to hold on 30 seconds!

So which one is more important??? Both! It is like choosing food or water as more important for survival. All good cardiovascular exercise programs include both, and intensity, duration, and mode are dependent on:

1. Current Fitness Level
2. Individual Goals
3. Time constraints
4. Medical History
5. Personal Preference

Review the "Exercise Principles" blog in order to familiarize yourself with how to organize a safe and effective exercise program. Long term studies of people who engage in regular cardio exercise have proven that:

1. It reduces or eliminates the risk of cardiovascular disease (heart attack, stroke, etc)

2. Assists in the management of chronic and acute stress

3. Reduces and eliminates the risk of deadly metabolic diseases (diabetes, high cholesterol, etc)

4. Increases functionality throughout all phases of life

5. Improves mood and outlook

6. Assists in keeping body weight at appropriate and healthy levels

Please contact me if you have questions on how to best design an exercise program that is right for you!

mindyourbody@cox.net