Sponsored Content

Cardio Training

From getting out of bed to participating in our favorite sports activities our cardiorespiratory system plays a crucial role in our ability to perform activities of daily living or exercise. The cardiorespiratory system refers to the heart, blood vessels, and the lungs. Training our bodies to be more efficient in performing these daily activities or sports events is known as cardiorespiratory exercise or aerobic exercise. Aerobic exercise improves the efficiency of the body's cardiorespiratory system in absorbing and transporting oxygen.

This fitness component is an essential contributor to our overall health and wellness. There are many other proven benefits to regular cardiorespiratory exercises, including reducing fatigue, reducing depression, reducing stress and anxiety, increasing energy levels, preventing some types of cancer, enhancing self-image, slowing the effects of aging, improving sleep, and improving mental acuity.

Two of the most common questions about aerobic training are what type of exercises are involved in cardiorespiratory training and how often should I train to get the benefits of cardio or aerobic exercise.

The answer to the first question is anything that gets your heart rate up above your resting heart rate for a sustained period could count as aerobic exercise. That includes many of our favorite activities on the island like walking, swimming, bicycling, pickleball, running, rowing, and walking stairs. The list is nearly endless.

The answer to the second question is what determines how effective your training will be and how you can maximize the results from the benefits of aerobic exercise. The American Heart Association recommends 150 minutes or 2.5 hours per week of moderate-intensity aerobic activity for cardiovascular health.

Cardiorespiratory exercise intensity is often categorized into different levels based on factors like heart rate. A general estimate for maximum heart rate is 220 minus your age. Common zones include:

Low intensity: (50-60 percent of your max heart rate) light activity suitable for warm-up or cool-down;

Moderate intensity: (60-70 percent max heart rate) brisk walking or steady cycling;
Vigorous intensity: (70-85 percent max heart rate) fast jog or high-intensity interval training; and
Maximum intensity: (85-100 percent max heart rate) short, intense bursts like sprinting.

It is important to remember individual fitness levels may vary. Hence, it is essential to tailor intensity to your capabilities. Always consult with a healthcare professional before starting a new fitness routine.

The subject matter for this article was referenced by using ISSA educational material.