By definition, cardiovascular and aerobic exercise is brisk physical activity that requires the heart and lungs to work harder to meet the body’s increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood. The key part of the definition here is the word oxygen. The defining aspect of aerobic exercise is that it is of sufficient intensity to force the heart and lungs to work harder, and yet of low enough intensity to facilitate adequate oxygen transfer to the muscle cells without a buildup of lactic acid (a waste product that causes muscle “burn”). In other words, aerobic exercise involves repetitive movement of large muscle groups (such as your arms, legs, and hips) with all of the needed energy supplied by the oxygen you breathe. When you’re aerobically fit, your body takes in and utilizes oxygen more efficiently to sustain the repetitive muscle movement. The health benefits of cardio include:
- Improved heart and lung function, resulting in increased blood supply to muscles and improved ability to use oxygen
- Lower heart rate and blood pressure
- Increased high-density lipoprotein (HDL) cholesterol and decreased triglycerides
- Improved glucose tolerance and reduced insulin resistance
- Lowered blood sugar levels and reduced risk of diabetes
- Reduced body fat and improved weight control
- Enhanced immune function, including increased resistance to viral and bacterial infections and cancer
- Longer life expectancy
There is a world of aerobic exercise to choose from. Pick one or two that you enjoy and can easily pursue. For example, don’t choose swimming if you live in the desert and the nearest pool is sixty miles away. Running, jogging, and fast walking are all good choices. Biking (either road or mountain) and swimming are also good. If you belong to a gym or have home equipment, there are treadmills, elliptical trainers, spin cycles, and rebounders, with more options being added all the time. "
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