Cardiovascular fitness refers to the health of one’s heart and blood vessels. The word cardiovascular means exactly that. “Cardio” refers to heart and “vascular” references blood vessels (Cardiovascular Fitness). More specifically, cardiovascular fitness is the “capacity of the heart and lungs to supply oxygen-rich blood to the working muscles and the capacity of the muscles to use oxygen to produce energy for movement” (Smith). Essentially, when one performs a cardio workout, one is “enhac[ing] the ability of the heart and lungs” to do their functions, supply blood and oxygen respectively (Mercer). Furthermore, this also means that when performing a cardio workout, one is “enhac[ing] the muscle’s ability” to provide energy and movement (Mercer).
There are several reasons one should care about cardio fitness and if these systems are working properly. By definition, cardio fitness helps with the functioning of cardiovascular system, as well as the muscular system. Moreover, other health benefits exist. Being physically active lowers the risk for disease, like cardiac, arterial, and vascular disease, hypertension, obesity and stroke (Smith). Additionally, cardiovascular fitness is linked with longevity and immunity (Mercer). Cardio fitness helps prevent heart diseases like cardiac, arterial and vascular disease because of how the heart is worked during cardio. With air coming to the lungs, the blood in the capillaries of the lungs absorbs the oxygen and carries it to the heart. The heart then pumps the oxygenated blood to the muscles and other systems. When one exercises, one causes the heart to pump at a higher rate while pumping more volume of blood as well. Over time, this causes the heart to become stronger, more efficient, and overall healthier (Cardiovascular Fitness). Cardio fitness helps prevent hypertension (i.e. high blood pressure) because it improves circulation of blood flow while improving the heart (Horowitz). Another benefit of cardio was discovered in 1995, in a Harvard study, which found “a distinct link between cardiovascular fitness and longevity” (Mercer). Essentially, the study looked at Harvard alumni over many years and noted that those who exercised lived healthier and longer lives as opposed to those who did not. Cardio fitness does help one live healthier; it improves one’s immune system even. University of Miami preformed studies on AIDS patients, and concluded that exercise had a “profound impact” on the patients’ well being (Mercer). It was also found that exercise impacted the health of elderly as well (Mercer). There are other health benefits, such as lowered cholesterol and increased endorphins, which cause one to feel calm or even happier than before exercise (Mercer).
After noting the benefits of cardio, one should note what consists of cardio. According to the article Cardiovascular Fitness, there are three stages: warm-up, the actual workout, then the cool down. The warm-up is a slow, low-impact motion, like walking for instance, and should last only for a few minutes. This is to prevent one’s cardiovascular system from the shock of an immediate and intense workout (Cardiovascular Fitness). The workout is an activity that “challenges the heart and lungs, thereby causing them to work hard than at rest” (Mercer). When working out, one’s heart rate should be elevated to a target heart rate, which could be calculated by subtracting one’s age from 220 and then calculate what 60 percent of that number is, and what 85 percent of that number is (Mercer). Activities that do this include, but are not limited to: running, or jogging, biking, swimming, skiing, or dancing (ex: Zumba) (Mercer). After these activities, one should “cool down” by keep moving in some fashion, such as calming walking around for a few minutes (Cardiovascular Fitness).
Cardio fitness is not limited just working out. It involves healthy diet and adding rest and relaxation time (Smith). Eating healthy is very important to maintaining a healthy heart, immune system and a healthy weight. There are ways to check to see if one has incorporated a healthy diet into their lifestyle. For instance, one may check the food pyramid to see if one is consuming appropriate amounts of grains, fruits, vegetables, and sweets. Adding time to relax, rest and distress helps also with immune system and longevity. According to an Adult Development and Aging course I am participating in, chronic stress leads to shorter longevity. Working out, and adding time to relieve stress would help with that. In short, working out for 30 minutes five times a week is not all that is needed to be healthy and to improve cardio fitness.
There is a distinction between workouts. Aerobic exercise is when the workout is steady, and the heart and lungs have enough time to supply oxygen to the muscles. These exercises include swimming, jogging and walking (Cardiovascular Fitness). Anaerobic exercise is the other type of exercise. This is exercise is short, fast and the heart and lungs do not have time to supply oxygen to the body. These exercises, opposed to aerobic exercise, which can be done over longer periods of time, can only be done in short intervals. These exercise include activities such as 50-yard dash (Cardiovascular Fitness).
Personally, I do a variety of things that help me with my cardio fitness. I try to maintain a well balanced diet. I check to see if I have adequate amounts of fruits and vegetables in my daily meals. I run two days a week. I participate in a Zumba class occasionally. I also participate in strength building programs, like Pilates classes. I also go for long quickened walks with my puppy on non rainy days. As far as my goals, I can now walk up stairs without feeling winded. I have started to slim down a little bit, not as much as I wanted though. My other goal is to improve strength, and I plan to increase my involvement in exercises like Pilates to do so.
References
“Cardiovascular Fitness” http://mabryonline.org/blogs/spannagel/images/CARDIOVASCULAR
%20FITNESS.pdf
Horowitz, Marcel. "Exercising When You Have High Blood Pressure." WebMD - Better Information. Better Health. 21 Sept. 2009. Web. 16 Oct. 2011. <http://www.webmd.com/hypertension-high-blood-pressure/guide/safe-exercise-tips>.
Mercer, Lisa. "Cardiovascular Fitness - What Is the Importance of It?" Health and Fitness, Diet and Weightloss. Love to Know Exercise. Web. 14 Oct. 2011. <http://www.health-and-fitness-needs.com/cardiovascular-fitness.html>.
Smith, Jack. "Cardiovascular Fitness." Weight Loss- Some Facts About Weight Loss. 11 June 2011. Web. 14 Oct. 2011. <http://weightlossabouthere.com/cardiovascular-fitness/>.
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