Cardiovascular Fitness Fights Heart Disease
One of the top risk factors for heart disease is a sedentary (inactive) lifestyle. Fortunately, it's a risk factor that you can do something about.
Fitness Is . . .Fitness is a combination of muscular performance and body composition, in addition to cardiovascular fitness. Of these components, cardiovascular fitness is perhaps the most important because it reflects the body's ability to use oxygen to release energy. By conditioning your cardiovascular system, you can also decrease your risk of heart disease, stroke, high blood pressure, and other life-threatening diseases.Bigger And StrongerSince the heart is a muscle, it can become bigger and stronger through exercise that progressively increases the body's demand for oxygen. This type of exercise is called “aerobic” which basically translates “with oxygen”. This kind of exercise is the predominant form of exercise for decreasing the risk of heart disease.
What Is Aerobic Exercise?Aerobic exercise involves steady, continuous motion of the large muscles which places a large and continuous energy demand on the heart. Aerobic activities - walking, running, swimming, cycling, etc. - should be intensive enough to raise and sustain your heartbeat to a target heart range (THR) of 60 - 80% of its maximum capacity for at least 20 - 30 minutes.
For optimum benefits, you should exercise aerobically within your THR for at least 20 - 30 minutes a minimum of 3 times a week. Aim for the low range of your THR when you first begin your aerobic fitness plan. Gradually work up to the higher range, as you become more physically fit.
A CautionRemember, though, if you are a smoker, suffer from a chronic medical condition or have a personal or family history of heart disease, check with your health care professional before starting any exercise program.
More InformationFor more detailed and specific information on cardiovascular fitness and aerobic exercise, click on the “Aerobic Exercise” button on the navigation bar above and to the left on this page.
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