Aerobic conditioning, also called cardiorespiratory or cardiovascular fitness, is a good measure of the heart’s ability to pump oxygenated blood throughout the muscles. Oxygenated blood carries the nutrients the body needs to function effectively. A healthy heart can pump great volumes of oxygenated blood with each beat and will have a high level of cardiovascular fitness.
Heart disease is directly associated with the cardiorespiratory and cardiovascular systems. One of the primary signs of heart and lung diseases include becoming winded with mild exertion. Individuals with heart or lung disease often become fatigued when performing day to day tasks that most of us take for granted. Aerobic exercise can help increase the body’s utilization of oxygenated blood pumping throughout the body, thus making our bodies stronger and more efficient performing everyday activities.
Aerobic exercise can be as simple as walking or taking the stairs up to your office, or can be as strenuous as running a marathon or participating in a triathlon. The key point is to be healthy enough to do the activities you want to do.
Cardiovascular exercise should be done at least 3 days per week for minimal positive aerobic enhancement and reduction of body fat stores. For maximum results, intermediate and advanced trainees should be doing 5-6 days of cardiovascular conditioning per week, for a minimum of 30 minutes and not more than 60 minutes. Exercise modes include any activity (walking, jogging, inline skating, swimming, biking, etc.) that will get your heart rate up into your target heart rate zone.
Benefits Of Aerobic Conditioning:
- Improves blood pressure
- Decreases risk of developing colon cancer
- Reduced insulin needs
- Decreases risk of cardiovascular disease
- Lower mortality rates at all ages from all diseases
- Decreases serum triglycerides
- Helps to reduce body fat
- Increases HDLs (the good cholesterol)
- Improved glucose tolerance
- Decreases LDLs (the bad cholesterol)
- Enhances performance of work and recreational activities
- Relieves symptoms of depression and anxiety