The next part in our series on fitness is cardiovascular fitness. This is part three of our three part series that included: weight training, flexibility and now, cardio.

 

To define our terms, cardiovascular (CV) fitness is the heart and lungs’ ability to allow us to move our bodies at a greater than normal intensity for a period of time. There are two important parts of CV fitness: Endurance is to do so at a moderate pace for a relatively long period, while Stamina is defined as moving at a great rate over a shorter period. Think of cycling versus playing basketball for example. Both bring benefits.

 

Heart rates are highest during stamina sports, but for a shorter duration. While heart rates are lower, but still above normal, during endurance activities. Training and improving in each of these areas require different strategies as these two types of CV fitness are different. Intense exercise over, say, 15-30 minutes is Stamina and would require full out commitment. Jumping rope, running (versus jogging), high intensity weights or martial arts requires this capability. It’s not for everybody, but if you’re able, it is the fastest way to CV fitness.

 

Endurance is a slower pace maintained for a longer period. Cycling, swimming, elliptical trainer, even walking are all good and safe examples here.

 

 

Maintaining the ability to raise our heart rate for reasonable periods keeps the heart, lungs and all the arteries and veins humming. Stressing our systems, in a reasonable fashion, improves function and capacity. Our energy levels go up and our weight is more easily controlled too.

 

Exercise burns calories, especially carbohydrates. This leads to better glycemic control, Doctor speak for avoiding diabetes or at least controlling it. It seems that almost every human function improves with CV exercise. It may delay dementia, keep our muscles strong, improve our digestive processes, add mineral to our bones, elevate our moods, aid in sleep, help maintain cognitive function and even make our skin healthier.

 

All this in an hour twice a week? Yep, it is that easy.

OK, maybe not easy… But well worth it.

 

As always, check with your doctor before engaging in any new or challenging exercise.

 

Yours in health,