Cardiovascular Exercise

Strengthening the heart and lungs is very important to good health. One of the best ways to do this is through cardiovascular exercises.
Most health organizations including the American Medical Association recommend this type of exercise for a healthy lifestyle.

Cardiovascular exercise involves the use of the big muscles like the legs. Many types of exercises are available which meet the needs of the individual wanting to strengthen his heart and lungs. Running, walking, swimming, jump-roping, skiing, dancing, and kickboxing are just a few of the outside activities for cardiovascular exercise. Inside types are the treadmill, stationary bike, stair climbers, rowing machines, elliptical trainers and ladder climbers. The equipment is simple for each of these and accessible to anyone. This reduces the expense for individuals.

The use of the exercises should be monitored if possible. Every individual has a resting heart rate (beats per minute) and a maximum heart rate. For exercise, the target heart rate is 50 to 85 percent of the maximum heart rate. A doctor can determine the individual's maximum heart rate, but it can be easily calculated by use of a general scale. Women subtract their age from 226 while men subtract their age from 220. This is maximum, so to find the target rate, multiply that number by .5 for 50 percent and .85 for 85 percent.

Be sure to check with your doctor before beginning a major exercise program. If approved, start exercise with a slow pace and intensify it for the target heart rate. Slow down to cool down. It is advised to do this at least three times a week at a minimum and five times at maximum. The time can be from 30 minutes to 60 minutes. Have fun, have good posture and form and become healthier.