What is cardiovascular exercise?

Cardiovascular exercises, also known as aerobic exercise or cardio, are activities that increase the heart rate, breathing rate, sweating, and blood flow. Walking, running, cycling, and swimming are common examples of physical activities. These workouts are essential for our exercise program, regardless of our goal to lose weight, increase endurance, or maintain a healthy heart.

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From protecting against heart disease to boosting energy, cardio is a staple for overall well-being. In this blog post, Gauze explores cardio exercises, the various types that can be performed, and why they are beneficial, as well as the benefits they bring to both our body and mind.

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What is cardiovascular exercise?

If you have experienced an urge to stop and rest while cycling, swimming, running, or speed walking, you have experienced cardiovascular exercise.

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What happens during cardiovascular exercise?

Cardio exercises (aerobic or endurance) increase our

• Heart rate.
• Breathing rate.

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by 50% of the normal rate for a minimum of ten minutes.

Now we need to understand how it works.

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How does it work?

Cardio exercises use oxygen to generate the energy required for all bodily activities. 

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As heart rate increases, we breathe deeply to deliver the maximum amount of oxygen to the blood and to use it more efficiently. 

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It energizes us, and we do not get tired. 

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It improves our heart health, mental health, mood, sleep, weight, and metabolism.

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Cardio vs strength training

Activities that improve strength, such as resistance exercises using machines or lifting weights, are not considered cardio exercises. They do not increase the heart rate during the exercise period.

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Major categories of cardiovascular exercise

They can be classified into three categories based on the impact on the joints and the way the body supports its weight.

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High-impact cardio

• Involves both feet leaving the ground at some point
• Weight-bearing exercise, as we support our own body weight with limbs against gravity
• Examples: jumping, rope, high-impact aerobic dancing.

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Low-impact cardio

• An activity in which one foot is always on the ground
• Low-impact cardio is weight-bearing exercise and good for healthy bones, lungs, and heart
• Examples are walking, hiking, and low-impact aerobic dance

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Non-impact cardio

• Exercises performed in water or with equipment are considered non-weight-bearing cardio, as they reduce the gravitational pull on the body.
• Still weight-bearing, they are suitable for patients with arthritis and those undergoing rehabilitation after an injury.
• Swimming and water aerobics are non-impact cardio activities. In bicycling, tyres and the frame of the bike support body weight   

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Common cardiovascular activities

• Brisk walking, running, and jogging
• Climbing stairs, mountain climbing
• Swimming, water aerobics
• Cycling, dancing
• Volleyball, basketball, soccer
• Rowing, kayaking
• Jumping, squat jump, jumping rope
• Circuit training, martial arts
• Skiing, golfing, hiking

Benefits of cardiovascular exercises

Cardiovascular exercises benefit us in the following ways

• Strengthen the heart and lungs
• Reduce the risk of heart and blood vessel conditions
• Reduce cholesterol and blood pressure
• Increase the life expectancy
• Help us to accomplish daily tasks with less effort
• Improve brain function
• Improve quality of life
• Increase the feeling of emotional well-being

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Getting the most from cardiovascular exercises

• For maximum benefits, cardio should be performed for at least three days a week.
• Cardio does not require long periods of time; instead, short bouts are equally effective.
• No special equipment or membership to a gym is required.
• Start with activities that you enjoy, and perform low to moderate intensity activities initially.
• Gradually increase the intensity.
• Do not overdo.
• Once you can perform 30 to 45 minutes every three to four times a week, increase the intensity rather than the length of workouts.

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How to get the most out of home workouts

To build fitness and improve overall health.

• Spend five to 10 minutes with gentle movements to prepare your muscles.
• Focusing on the effort, the use rate of the perceived exertion/effort (RPE) scale (0 is rest and 10 is maximum effort) to guide intensity.
• Moderate exercise RPE 3 - 4: 65 to 75% of maximum heart rate, 100 steps per minute, can make conversation while exercising.
• Vigorous exercise RPE 5 – 7: 76% to 96% of maximum heart rate >100 steps per minute, can speak a few words.
• Alternate between vigorous and moderate sessions for better results.
• Be consistent and try to perform 3 to 5 workouts per week.

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The modified RPE scale is

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Guidelines for successful cardiovascular exercise

When performing any exercise, remember to engage in an activity that increases your breathing and heart rate.

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• Start slow, start simple

Start with a 5-minute walk in the morning and evening every day and gradually work up to 30 minutes a day.

• Warm up

Before every cardio session, improve the blood flow to the muscles and engage in low-intensity exercises.

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• Condition at your pace

Move at your own pace and increase intensity as fitness improves.

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• Cool down

After every session, it takes five to 10 minutes to cool down. Stretch your muscles and let your heart rate return to normal

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Cardiovascular exercises are effective fitness programs and help you lead a long and joyful life.

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Always listen to your body and stop exercising before you feel overwhelmed.

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How much cardiovascular exercise should one do?

Regular physical activity is one of the best ways to promote health and well-being.

• Moderate activity makes the heart rate go up without feeling breathless.
• Intense activity makes the heart rate go up, making breathing heavy.

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Adults need to stay in most days throughout the week, aiming for 2 ½ hours to five hours of moderate activity each week, or between one hour and 15 minutes and 2 hours and 30 minutes of intense activity.

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30 to 45 minutes, five days a week, helps improve overall health.

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Some exercise is better than none, and light to moderate exercise is safe for most people.

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Myths about cardio exercises

Myth 1: Cardio is the only way to lose weight.

Cardio burns calories, but to lose weight, a combination of strength training and a balanced diet is required. Strength training boosts metabolism and burns calories even at rest.

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Myth 2: More cardio is always better.

Rest, strength training, and flexibility exercises are necessary for the best results. Excessive cardio can lead to overtraining, injury, and muscle loss.

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Myth 3: Cardio is for weight loss.

It has several benefits, and it improves

• Heart health
• Increases endurance
• Improves mental health and overall well-being

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Myth 4: Long cardio sessions are necessary for optimal results.

Short periods of intense exercise, such as high-intensity interval training (HIIT), are also effective.

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Conclusion

Cardio is the best investment you can make in your health and overall well-being. It strengthens and boosts energy, supporting overall fitness. It is essential to start small, progress gradually, and select activities that you enjoy. Exercising with a friend is a fun way to do it, and listening to your body helps you stay safe and consistent. While exercising, set small goals, go at a slow pace, and reach your full potential.