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Minneapolis, MN 55401
Cardiovascular Exercise
To begin with, we will define Cardiovascular Exercise, then we will get into the what, why, where, when and finally how.
Cardiovascular Exercise or “cardio” for short, also sometimes called Aerobic Exercise or just Aerobics, is any movement or exercise that increases your heart rate for an extended period of time. Short bursts of exercise, like resistance training or sprints, are referred to as anaerobic. The main difference being, short bursts do not use oxygen for energy right away. The longer you sustain the movement, the more oxygen necessary to produce energy to keep your muscles moving.
Examples of cardiovascular exercise are jogging/running (on a treadmill or outside), biking (on a stationary bicycle or outside), elliptical trainers, stair climbers or climbing stairs, jumping rope, rowing machines, kettlebell swings, dancing, aerobics classes, etc.
Before I go any further, I should talk about the Why’s of cardiovascular exercise. Cardio strengths the heart, the most important muscle in the body. In addition, as the heart’s increased rate distributes more blood,and therefore oxygen, nutrients, and removes wastes for all areas of the body since more blood is flowing through the entire body. In order for the blood to move more oxygen, the lungs also need to move and process more oxygen and remove more carbon dioxide. Carbon dioxide is toxic to the body, just try holding your breath. The urge to breath after 10, 20 or 30 seconds (depending your ability) is due to need to get rid of increasing carbon dioxide levels in your blood. The key areas of the body needing oxygen and nutrients is the brain and the internal organs. More blood, more oxygen, etc. means a healthier and better functioning body.
Recent evidence has demonstrated that what may be the key indicator of true health, and reduced cardiovascular risk is the measure VO2max. VO2max is the maximum capacity of an individual's body to transport and use oxygen during exercise. There are tests to determine your individual VO2max number. But there also easier ways we can estimate it (ask your trainer for more information).
These same studies also show that regular cardiovascular exercise goes a long way towards the prevention of Noninsulin Dependant (aka. Type II) Diabetes, stroke, depression, certain forms of cancer as well as heart disease.
Where to do cardio or aerobics was touched on above, the answer is anywhere; inside, outside, at the gym, in your living room, in the garage, etc. Obviously the best place is outside (weather permitting of course). Outside there is fresh air and moving your body through space against gravity works the hip and core muscles better than any machine ever could. My personal favorite cardio exercises are jumping rope, rowing and kettlebells, because they use the entire body, they use the glutes, hips and core muscles better than most.
When to do your cardio is still one of the most hotly debated topics among personal trainers and fitness experts. My opinion; do your cardio (run, bike, row, etc.) after your resistance training. Many believe doing cardio first acts as you warm-up for resistance training. However,
Resistance training requires more coordination, more concentration and more energy do it correctly and safely.
When you perform any exercise, you consume blood sugar as the primary energy source first. When the sugar runs out, then fat. If you do cardio first, you burn off all your blood sugar stores and your body has much more difficult time using fat for energy during resistance training.
Cardio at the end of the workout burns more fat because you have used up most of the blood sugars stores during resistance training.
Finally you basically have 2 options of how to perform cardio:
Option 1: Moderate to high intensity cardio sustained for 30 minutes, 3 times per week.
High intensity means a heart rate 75 to 80% of your maximum heart rate (see your trainer for details on how to calculate your maximum heart rate).
Option 2: Low intensity for 60 minutes, 7 days per week.
Low intensity is walking, a leisurely bike ride, etc.
How much time do you want to devote to your exercise program?
So, the take home message here is; do your cardio, whatever form you choose, for a stronger and healthier mind and body, especially your heart.
To begin with, we will define Cardiovascular Exercise, then we will get into the what, why, where, when and finally how.
Cardiovascular Exercise or “cardio” for short, also sometimes called Aerobic Exercise or just Aerobics, is any movement or exercise that increases your heart rate for an extended period of time. Short bursts of exercise, like resistance training or sprints, are referred to as anaerobic. The main difference being, short bursts do not use oxygen for energy right away. The longer you sustain the movement, the more oxygen necessary to produce energy to keep your muscles moving.
Examples of cardiovascular exercise are jogging/running (on a treadmill or outside), biking (on a stationary bicycle or outside), elliptical trainers, stair climbers or climbing stairs, jumping rope, rowing machines, kettlebell swings, dancing, aerobics classes, etc.
Before I go any further, I should talk about the Why’s of cardiovascular exercise. Cardio strengths the heart, the most important muscle in the body. In addition, as the heart’s increased rate distributes more blood,and therefore oxygen, nutrients, and removes wastes for all areas of the body since more blood is flowing through the entire body. In order for the blood to move more oxygen, the lungs also need to move and process more oxygen and remove more carbon dioxide. Carbon dioxide is toxic to the body, just try holding your breath. The urge to breath after 10, 20 or 30 seconds (depending your ability) is due to need to get rid of increasing carbon dioxide levels in your blood. The key areas of the body needing oxygen and nutrients is the brain and the internal organs. More blood, more oxygen, etc. means a healthier and better functioning body.
Recent evidence has demonstrated that what may be the key indicator of true health, and reduced cardiovascular risk is the measure VO2max. VO2max is the maximum capacity of an individual's body to transport and use oxygen during exercise. There are tests to determine your individual VO2max number. But there also easier ways we can estimate it (ask your trainer for more information).
These same studies also show that regular cardiovascular exercise goes a long way towards the prevention of Noninsulin Dependant (aka. Type II) Diabetes, stroke, depression, certain forms of cancer as well as heart disease.
Where to do cardio or aerobics was touched on above, the answer is anywhere; inside, outside, at the gym, in your living room, in the garage, etc. Obviously the best place is outside (weather permitting of course). Outside there is fresh air and moving your body through space against gravity works the hip and core muscles better than any machine ever could. My personal favorite cardio exercises are jumping rope, rowing and kettlebells, because they use the entire body, they use the glutes, hips and core muscles better than most.
When to do your cardio is still one of the most hotly debated topics among personal trainers and fitness experts. My opinion; do your cardio (run, bike, row, etc.) after your resistance training. Many believe doing cardio first acts as you warm-up for resistance training. However,
Resistance training requires more coordination, more concentration and more energy do it correctly and safely.
When you perform any exercise, you consume blood sugar as the primary energy source first. When the sugar runs out, then fat. If you do cardio first, you burn off all your blood sugar stores and your body has much more difficult time using fat for energy during resistance training.
Cardio at the end of the workout burns more fat because you have used up most of the blood sugars stores during resistance training.
Finally you basically have 2 options of how to perform cardio:
Option 1: Moderate to high intensity cardio sustained for 30 minutes, 3 times per week.
High intensity means a heart rate 75 to 80% of your maximum heart rate (see your trainer for details on how to calculate your maximum heart rate).
Option 2: Low intensity for 60 minutes, 7 days per week.
Low intensity is walking, a leisurely bike ride, etc.
How much time do you want to devote to your exercise program?
So, the take home message here is; do your cardio, whatever form you choose, for a stronger and healthier mind and body, especially your heart.