Escasinas, Leiceter A.

1. WHAT IS CARDIOVASCULAR FITNESS

-is the capacity of the cardiovascular system (heart, lungs, and blood vessels) to supply oxygenated
blood to working muscles. It also includes the ability of the muscles to use the oxygen delivered by the
blood supply as a source of energy for movement.

-Cardiovascular exercise is movement that requires the delivery of oxygen to the muscles. Another word
for cardiovascular exercise is aerobic exercise. The word "aerobic" means with oxygen.

2. WHAT ARE THE TYPES OF CARDIOVASCULAR FITNESS?

There are different types of cardiovascular or aerobic exercise. The Centers for Disease Control and
Prevention (CDC) defines these categories based on the intensity of the movement.

 -Low-intensity cardiovascular exercise increases your heart rate to a level that does not exceed 63%
of your maximum heart rate.
 Moderate-intensity cardiovascular exercise elevates your heart rate to 64%-76% of your maximum
heart rate.
 High-intensity cardiovascular exercise elevates your heart rate to 77%-93% of your maximum heart
rate.
You can use a fitness tracker or heart rate monitor to see your heart rate during exercise. To estimate
your maximum heart rate or see your heart rate zones, use a chart like the one provided by
the American Heart Association.
3. EXAMPLES OF CADIOVASCULAR TRAINING / ACTIVITIES

Start simple. If you're new to exercise, you may benefit from as little as 15 minutes of exercise. Work your
way up to 30 minutes per day at least 3 days per week. Doing this should result in a measurable
improvement in your cardiovascular endurance in eight to 12 weeks.  

Pick something you enjoy. Aerobic exercise is any nonstop activity that uses your large muscles and makes
your heart and lungs work harder. You can pick one you enjoy or rotate through many different ones. Some
examples include:

 Walking
 Running
 Jogging
 Hiking
 Swimming
 Dancing
 Cross country skiing
 Aerobics
 Stair climbing
 Rowing
4. ADVANTAGE OF CADIOVASCULAR FITNESS?

As you increase your cardiovascular endurance through aerobic exercise, you'll get stronger and fitter.
You'll also reap the following benefits: 

 Better strength and stamina. Your heart and lungs will get stronger as you exercise. You'll also
gain bone and muscle fitness. You may feel tired when you first start exercising, but you'll
develop stamina over time.
 A more active immune system. You're less likely to catch viral illnesses such as colds and flu if
you're a regular exerciser. Your immune system is activated by aerobic exercise. 
 Managed weight. Aerobic exercise, together with a healthy diet, can help you lose weight and
keep it off.  
 Stronger bones. Weight-bearing aerobic exercise, such as walking, can help reduce your risk of
developing osteoporosis. 
 Better mood. Aerobic exercise may help you relieve tension and anxiety. It may also help you
relax and sleep better. For some people, exercise is as effective as antidepressants at
lessening depression.  

5. DISADVANTAGE OF CARDIOVASCULAR FITNESS?

 physical and mental exhaustion

 loss of muscle mass, which can occur if you don’t fuel up with enough calories to prevent your
body from drawing energy from muscle tissue
 injury due to overtraining

REFERENCE LIST

(LINKS)

-Nick Nilsson (2019, January 23)

https://www.bodybuilding.com/author/nick-nilsson

https://www.bodybuilding.com/author/nick-nilsson

- Reviewed by Dan Brennan, MD (2021, November 27)

https://www.webmd.com/fitness-exercise/default.htm
https://www.webmd.com/fitness-exercise/default.htm
-Medically reviewed by Jake Tipane, CPT — By James Roland on (2020, August
10)

https://www.healthline.com/reviewers/jake-tipane-cpt
https://www.healthline.com/