Why is Cardiovascular Exercise Important in Fitness?
To improve your basic physical condition, and endurance, it is necessary to train the cardiovascular system. It doesn’t matter if you do it by bike, swimming, walking or rowing. The main thing is that your heart beats faster than in a state of rest for a certain time.
How does vascular exercise work on the heart?
During cardiovascular exercise, the heart muscle becomes larger and more efficient and the heart learns to do its job more economically and ultimately to pump blood once throughout the body with fewer beats per minute. For example: If your heart is not yet trained, it takes 100 beats per minute when you are at rest to fuel your entire body.
If you exercise it regularly, it will get more powerful, stronger, and then it will only need 70 beats per minute to propel the same amount of blood through your body. Taken together, this results in a good amount of saved beats, which in the long run improves the performance of the heart muscle.
Benefits of Cardiovascular Exercise
Due to the stress of running, cycling, swimming, the heart begins to beat faster to bring the nutrients to where they are needed at that moment: that is, to the muscles, which are finally working at that moment. Cardiovascular exercise has many positive effects:
- Blood vessels work more efficiently, their walls become stronger, which means that they will be more resistant to high blood pressure, this can help reduce it more easily.
- Strengthens the immune system, therefore, you nurse less often.
- Stimulates the production of blood cells, which in turn favors the immune system and oxygenation of cells.
Anaerobic threshold and its effect on cardiovascular exercise
To improve basic endurance and make your cardio training efficient, you need to figure out where your anaerobic threshold is.
The anaerobic threshold differs from person to person and marks the time when your cardiovascular system can no longer get enough performance from blood oxygen and sugar and fat metabolism. That is, you have reached a limit of exhaustion, this is what is known as the anabolic threshold, and it is important when establishing cardiovascular exercise routines, especially in people with little sports experience.
Cardio training is as exciting as it is healthy. Numerous positive effects make cardiovascular training very interesting. Because this resistance training increases fitness and is also considered an effective “fat killer”.
Some tips that could be very useful for people looking to improve their cardiovascular endurance:
- Choose a cardiovascular activity that you enjoy
This is one of the most important things to keep in mind when doing these types of activities. Nobody wants to spend their time on an activity or exercise that they don’t like.
The ideal exercise does not stress you out or put you in a bad mood just by imagining the workout. On the contrary, it is the one that gives you the willpower and motivation to constantly exceed your achievements. For example, running is a good activity to start with. It does not require any special equipment and you can do it anywhere. Any type of continuous movement, such as biking, swimming, running, climbing stairs, or dancing, can be good cardiovascular exercise.
- Drink lots of water to improve your cardiovascular condition
Even the slightest dehydration can significantly affect the body’s ability to move. That is why it is important to drink the right amount of water.
To maximize your performance, and train longer, you should sip water while you exercise. That is why listening to your body is one of the most important keys to improving cardiovascular fitness.
- Gradually increase the level of difficulty
Increase your exercise time a few minutes a week to half an hour per session. While it doesn’t seem like you’re doing much more, it’s important to push yourself a little bit more each time you exercise.
It is better to increase gradually than to start with too much intensity and expose yourself to unexpected injury.
You don’t have to worry about distance or pace. For the first few weeks, you just have to focus on recovering and finishing the entire session. After a few weeks, you can change your routine, get one more day of exercise, or increase your pace. Other ways to progress are by increasing the intensity of your exercise, including a new activity, or by increasing your total exercise time.
- Don’t give up on carbohydrates
Carbohydrates are crucial for athletic performance. You should not try to eliminate them from your diet if you want to stay in shape.
This is especially important if the goal is to improve your stamina. They are the main source of fuel for your body and allow you to maintain a productive rhythm for longer. Therefore, you must calculate how many carbohydrates you need for your routine. You need to adapt your diet to the type of exercise you are doing.
- Interval training for your cardiovascular fitness
Interval training is very useful to start a training plan to reduce weight, however, it also has other properties, for example, it is very effective in increasing cardiovascular endurance and therefore drives a greater cardiac effort.
You must remember that as the heart pumps more blood, it means that more oxygen reaches the working muscles with each session. This keeps fatigued within recommended limits. However, it is recommended to do about 20 minutes of interval training two to three times a week.
Cardiovascular Training Improves Your Weight and Your Physical Condition
One of the best alternatives to reduce the percentage of body fat and therefore also body weight and subsequently maintain it in the long term is regular cardiovascular training.
Excessive hunger diets or diet programs can be replaced by a balanced workout.
Cardio training also offers joy and fun in a variety of ways. Either in the context of different games or simply “knowing” and “feeling” your own body. Cardio training is geared towards success. Success not only means having reached a higher level of performance, but, in the sense of the complexity of the term, more stable health, better well-being, higher self-esteem and, not forgetting, a better quality of life.
Once you’ve experienced all of this for yourself, it’s motivation enough to continue paying attention to proper cardio training. Regardless of whether your goal is to lose weight, improve your physical condition or start in the world of sports competitions, cardiovascular exercise is a very complete alternative to improve physical condition and general health.