Cardiovascular Fitness
What exactly is cardiovascular fitness? This phrase is bandied about in advertising, medical and fitness circles, but does anyone really talk about how to measure your fitness level? Cardiovascular fitness is a measurement of how well your body utilizes oxygen, more specifically the heart, lungs, and organs. The more efficient your body is at using oxygen the better your cardio fitness level.
The only definitive way to measure, this level is through a VO2 max test. This is a test administered by trained medical staff, which includes increasing levels of aerobic exercise while monitoring ventilation, oxygen and carbon dioxide concentration of air breathed in and out. Your max is reached when your oxygen consumption remains steady despite increasing the workload. As you can probably imagine, this is not testing you can perform on yourself so you will need to see your physician or possibly a qualified trainer to determine your cardiovascular fitness.
Assessment
You should never begin any type of fitness regimen without first consulting with your physician. Especially, if you have led a fairly sedentary life up to this point. Jumping into moderate to extreme exercise without first talking to your physician is potentially dangerous. Always make sure you are medically fit enough to begin exercise.
Not Just Exercise
You should understand that your cardio fitness level is not completely dependent on exercise. How you eat and whether you smoke or not also affects your cardiovascular system, making it less efficient. The first step to true fitness may be in smoking cessation and improved diet. Cut out foods high in saturated fats in favor of more heart-healthy meals.
Improving Fitness
Whether you opt for the VO2 max, testing mentioned above or not you can improve your fitness level with cardiovascular fitness routines. The key to improving your fitness is to find your target heart rate. The formula for assessing your target heart rate is as follows:
* 220 beats per minute is maximum heart rate
* Subtract your age from 220
In order to get a good aerobic workout that improves cardio health and fitness, you should work out for as long as possible at 50-85% of your target heart rate. For many people, this will be a gradual buildup and if you are new to exercise, you will want to shoot for the lower figure first. Try to achieve at least ten minutes of exercise at 50% of your target heart rate in the beginning. You may find you can only maintain this for a few minutes, however, do not lose heart, as you continue to exercise you will be able to go for longer periods until you can exercise for 15 minutes at 85% of your target heart rate.
Conclusion
There is a good deal of hype about cardiovascular fitness, especially when it comes to marketing the latest exercise gadget or gizmo. The truth is you can increase your fitness level with little more than a good pair of shoes and a stopwatch. Running is a good cardiovascular fitness exercise and one that allows varying intensity levels. The main thing to remember is no matter what your level of fitness is today with a little work it can be improved.
Cardiovascular Fitness
More info and news
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What is cardiovascular fitness example?
Endurance Exercise (Aerobic) | American Heart Association…https://www.heart.org/en/healthy-living/fitness/fitness…/endurance-exercise-aerobic
…https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobicAlso called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate such as walking, jogging, swimming, and biking. Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness.Endurance Exercise (Aerobic) | American Heart Association…https://www.heart.org/en/healthy-living/fitness/fitness…/endurance-exercise-aerobicSearch for: What is cardiovascular fitness example?
How do you assess cardiovascular fitness?
How do I measure my cardiovascular fitness? | Evaluating …https://www.sharecare.com/health/evaluating…fitness…/measure-my-cardiovascular-fitne…
…https://www.sharecare.com/health/evaluating-measuring-fitness-levels/measure-my-cardiovascular-fitnessOne way to test is using the Rockport Fitness test. This is performed best on a treadmill. Walk as fast as possible and while being safe for one mile, then measure heart rate and time as soon as the mile is complete. You want to make sure you weigh yourself before the test.How do I measure my cardiovascular fitness? | Evaluating …https://www.sharecare.com/health/evaluating…fitness…/measure-my-cardiovascular-fitne…Search for: How do you assess cardiovascular fitness?
Why is cardiovascular fitness important?
13 Benefits of Aerobic Exercise: Why Cardio Fitness Is Important…https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
…https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise1. Improves cardiovascular health. Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. That’s because exercise strengthens your heart and helps it more efficiently pump blood throughout the body.Jul 2, 201813 Benefits of Aerobic Exercise: Why Cardio Fitness Is Important…https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exerciseSearch for: Why is cardiovascular fitness important?
Which among these is a cardiovascular fitness activity?
Training for Cardiovascular Fitnesswww.ucdenver.edu/academics/…/Training%20for%20Cardiovascular%20Fitness.pdf
….http://www.ucdenver.edu/academics/colleges/medicine/sportsmed/cusm_patient_resources/Documents/Training%20for%20Cardiovascular%20Fitness.pdfActivities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many types of dancing are “pure” aerobic activities. Sports such as soccer, basketball, squash and tennis may also improve your cardiovascular fitness.Training for Cardiovascular Fitnesswww.ucdenver.edu/academics/…/Training%20for%20Cardiovascular%20Fitness.pdfSearch for: Which among these is a cardiovascular fitness activity?
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