What is cardiovascular training and why should I do it?

In order for an exercise to be considered "cardiovascular" or "aerobic," it needs to elevate your heart rate to 60 to 85 percent of its maximum rate (the fastest it could possibly beat). When you're in the aerobic zone, you should be able to talk, but not able to carry on a long conversation.

Cardiovascular (or cardio) exercise has numerous health benefits. In addition to burning calories and lowering your body fat, it will strengthen your heart and lungs. Since heart disease is the leading cause of premature death for both men and women, cardiovascular fitness is a very important.

Other positive results include increased bone mass and muscle tone (to increase muscle strength, though, you need to strength train). Some studies have also linked cardiovascular exercise to improvements in patients with depression.

Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the norm being 30 to 40 minutes. It should be performed a minimum of three days per week, with four to five days being optimal and six being the max.

Good examples of cardiovascular activities are walking, running, swimming, biking, aerobic dance, step aerobics, kickboxing, rowing, jumping rope -- you get the idea!

It's easy to get hooked on cardiovascular exercise after the initial training effect takes place because of the increases in endorphins and mood enhancing hormones. There are so many different types of cardiovascular exercise, there is sure to be something that will please everyone.

Have fun!
Kathy