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Cardiovascular Fitness: Frequently Asked Questions!

Cardiovascular fitness is essential for both a healthy heart and mind. When we talk about cardiovascular fitness we are referring to the overall ability of the body to generate energy through the circulation of blood and oxygen. Any improvement of cardiovascular health involves strengthening the heart and increasing endurance. Because the heart is just like any other muscle in the body we can make it stronger by exercise and conditioning.

What is the Cardiovascular system?

The Cardiovascular system is the system that circulates blood throughout the body. It is often referred to as the circulatory system. The primary organ responsible for the circulation of blood is the heart.

How does cardiovascular fitness benefit the body?

The Cardiovascular system is an intregal part of almost every part of the body. Therefore, the benefits of cardiovascular fitness go beyond simply strengthening the heart. There is a direct effect that this type of exercise has on the mental processes because of the increased blood flow. When you exercise regularly there is also an increase in the number of red blood cells which the body uses to transport oxygen throughout the body.

What type of excercises strenghten the cardiovascular system?

There are basically two types of excercises. There are aerobic exercises and anaerobic exercises. Aerobic excercises are those which involve the larger muscles and lasts a long enough period of time to increase the bodies need for oxygen and it is this type of exercise which is essential to strenghtening the cardiovascular system. Therefore, appropriate forms of cardiovascular exercise are running, aerobics, vigorous walking, cycling and some sports if played actively enough. The key is to choose something that you can enjoy if at all possible. The more pleasurable the activity is, the more likely you are to continue doing it.

How can I get started?

The problem most people have in beginning an exercise program is simply getting started. Getting started involves more than just excercising the first day. There are many who do this and never return. The key in getting started is to make it a part of your lifestyle and a habit. One big factor in a regular workout routine is to have a workout partner or trainer. Knowing that somebody else depends on you will greatly increase your chances of keeping your commitment.

How do I know I am doing enough?

There is a simple guide to determine if you are excercising hard enough. The first step is to find the upper limit of your heart rate. You can find this by taking your age and then subtracting it from 220. So for example, if you are 35 then the upper limit would be 185. Once we have this then we can use it to determine whether we are reaching an ideal level of 60% to 80% of the upper limit. Most trainers agree that the heart needs to reach a rate of 60% - 80% of the maximum for a sufficient cardiovascular heart rate.