Cardiovascular Exercise

Several features set a cardiovascular exercise apart from other types of physical workouts. Most of the large muscles in the body get stimulated during cardio or aerobic exercise. As a consequence, the heart pumps more blood through the vessels and the lungs get overstimulated by the superior amount of oxygen. It is because of the impact on the heart and the circulatory system that the name of cardiovascular exercise has been given to this kind of training.

There are lots of health benefits to a cardiovascular exercise. First of all it can lower the blood pressure; secondly it helps to efficiently burning fat deposits. In order to make sure that you reap the benefits of cardio, you have to train at the optimal intensity, otherwise the heart won't get the boost you need. Most of the gym machines designed for cardiovascular exercise allow you to monitor the heart rate. It is really convenient to be able to monitor the heart rate with the machine, it's more effective!

There is a formula to calculate the rough estimate of your maximum heart rate.

For men it's 220 – (minus) your age, and the result is the approximate max. heart rate.

For women it's 226 – your age, and you get the heart rate (HR).

Then you multiply the HR by 0.5 and you get the lower end of the target zone.

For the higher end of the target zone, multiply the HR by 0.85.

A woman that is 30 will have the following estimates:

226-30=196
196x0.5=98
196x0.85=166,6

This means that for a 30-year old woman, the maximum heart rate is 196, but during  cardiovascular activity, the optimal number of heart beats per minute should range between 98 and 166. If the monitor shows you a number in this 'target zone', then the cardio exercise stimulates the heart at the right level.

Scientific research has revealed the possibility to reduce the risk of heart disease by moderate cardiovascular exercise patterns. Walking briskly, for around 30 minutes, three times per week can keep your heart in great condition.

Moreover, such physical activity boosts up the metabolism and improves blood circulation. You will no longer experience cold body extremities or noise in the ears due to improper blood flow.

Last but not least, you should choose that type of cardiovascular exercise that you are comfortable with, that you enjoy. Otherwise, you'll feel stressed, tense and reluctant to train regularly, and you'll eventually give up.