Cardiovascular Exercises

Cardiovascular exercises are an essential component of any type of fitness program. Fortunately, there are many types of cardiovascular fitness programs. You can avoid boredom by cross-training with these different aerobic exercises.

Cardiovascular exercise is also known as aerobics and aerobic conditioning. The word aerobic means "with oxygen." As such, cardiovascular exercise can be defined as any type of continuous, long-duration activity that uses the large muscle groups while increasing oxygen consumption.

Practicing cardiovascular exercise has many benefits, which include:

• Weight control: Depending on your body weight and the intensity of the exercise, aerobic exercise can burn between 100 and 700 calories an hour. If your caloric intake remains the same, a regular cardiovascular fitness program will help you maintain your weight. If you reduce your caloric intake, you might lose weight.
• Decreases bad cholesterol and increases good cholesterol: Having high LDL cholesterol can lead to heart disease. Having high HDL cholesterol can help prevent it.
• Lower blood pressure: Having lower blood pressure prevents hypertension, which can eventually cause heart disease.
• Lower resting pulse: An aerobically trained heart can function on fewer beats per minute and is thus more efficient.

In 1995, the American College of Sports Medicine, other wise known as the ACSM published their exercise guidelines. The ACSM fitness experts suggested that people either participate in five, 30-minute moderate intensity exercise aerobic sessions weekly, or three, 20-minute high intensity sessions weekly. The guidelines were revised in 2007. The ACSM now recommends performing aerobic activity five, preferably seven days a week.

By engaging in a variety of different types of aerobic exercise, you can avoid overuse injuries and boredom. This will help you stay motivated and in turn insure exercise compliance. For example, when running or elliptical machine exercise becomes monotonous, spice up your aerobic routine by trying a Zumba, a step or a rebounding class. Examples of aerobic exercise include:

• Spinning: Spinning is a cardiovascular workout, which is performed to music on specially designed spinning bikes. Some instructors incorporate creative imagery into their spinning classes, so you can imagine that you are riding in a mountain, lake or country setting.
• Jump Rope: Jumping rope is an inexpensive way to get an aerobic workout. Some companies sell weighted jump ropes, which increase the exercise intensity.
• Running: Running is cheap and can be performed on your own schedule. You can add intensity by running up hills or increasing speed. Training for races can help you stay motivated.
• Elliptical:The elliptical machine combines the best of the stair stepper and the treadmill. In other words, they provide the benefits of running, without the impact. Additionally, the natural movement pattern of the elliptical machine means that there's a lower perceived rate of exertion, which can inspire you to work harder.
• Zumba: Zumba combines, hot, sensual Brazilian and Latin dance moves with aerobic exercise.
• Rebounding: Rebounding, also known as Urban rebounding is performed on a mini-trampoline.
• Step Aerobics: Step aerobics involves stepping up and down on a four, eight or ten-inch platform. The rhythmic movement patterns are performed to music.

When planning your workout schedule, it pays to put your heart into it and include cardiovascular exercise. Your entire body will benefit.

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