Aerobic Exercise For Cardiovascular Fitness

Aerobic exercise is an exercise that’s done at moderate intensity over a long period of time. So some sports are naturally aerobic. The benefits of aerobic activity are strengthening and enlarging the heart muscle, improving its pumping efficiency and reduce the resting heart rate. Aerobic activities also tones muscles throughout the body and helps with weight loss.

As a result, aerobic activity can reduce the risk of death due to cardiovascular problems.

Any activity involving large muscles, done for an extended period of time is aerobic. Examples are walking, swimming and cycling.

AHA guidelines for aerobic exercise are:

A minimum of 30 minutes of aerobic activity, physical activity at moderate intensity (60-80% of maximum heart rate) either in one continuous period or in intervals of at least 20 minutes duration on most days of the week. This is the amount called for to reduce the risk of coronary artery disease. It equals briskly walking at least 1 ½ miles a day or raking leaves for half an hour.

Maximum Heart Rate Formula

MHR = 220 - Age.

Multiply this result by 0.6 or 0.8 to find 60 or 80% of maximum heart rate.

Example: 220 – 50yrs = 170.

170 x 0.6 = 102

Anaerobic Exercise Builds Muscle Mass And Tone

Anaerobic activity involves using free weights or machines, and is best for building up muscle tone, strength and flexibility. Muscles trained under anaerobic conditions have increased performance in short duration, high intensity activities, which last up to about 2 minutes.

Both types of exercise are beneficial for cardiac patients. Aerobic activity for conditioning and anaerobic for building lean muscle mass. It will help you maintain your health and avoid injury.

However, certain cardiac patients may have to limit the amount of anaerobic exercise as it puts more of a strain on the heart if done improperly. As always, check with your doctor before beginning any exercise program.

With anaerobic exercise, there are some differences in how a workout is done.

• Decide on the intensity of your workout. How much weight will you lift during a set?

• Repetitions—how many complete movements of the exercise will you be doing?

• A number of repetitions grouped together is called a set. To tone muscles, some recommend 12-20 repetitions with light weights. To build muscle mass, fewer repetitions with heavier weights are used.

• The time spent resting between sets is called recovery. Typical recovery periods are 0 to 180 seconds (3 minutes).

• The number of days a week your perform strengthening exercises is the frequency of the workout. For anaerobic exercise, there should be a day or two of rest between workouts.

The Ideal Workout Includes Both Types of Exercise

Aerobic exercise most days of the week, coupled with anaerobic exercise every other to every 2nd day, makes a complete exercise program. Don’t forget to stretch before each workout, and to warm up and cool down with your aerobic workout. If you are unsure about the level of intensity you should be using, check with your doctor.

Call the doctor with any symptoms of distress. The list of symptoms is here.

Don’t let poor health or a lack of time prevent you from exercising. The improvements to your cardiovascular health are well worth the effort!