Overview
Cardiovascular exercise, or cardio for short, describes exercise that affects your heart, lungs and circulatory system. Cardio can be performed using a variety of exercise modalities, including treadmills, exercise bikes and cross trainers as well as walking, jogging and cycling outdoors. Cardio, as part of a regular exercise routine and healthy eating plan, is important for weight management and health.
The Benefits of Cardio Exercise
Cardio, according to the American College of Sports Medicine, is good for your health and might reduce your chances of developing chronic diseases such as coronary heart disease, type 2 diabetes, obesity, and acute conditions such as heart attacks and strokes. Cardio is linked to increased longevity, improved day-to-day energy, improved immune system function and is also a useful tool in weight loss.
Cardio and Heart Rate Monitoring
To get the greatest fat-loss benefit from your cardio workouts, make sure you are working hard enough but not too hard. The most accurate way to achieve this is by monitoring your heart rate. You can monitor it by taking your pulse at your neck or wrist or using a heart rate monitor. In 2010, many heart rate monitors are available for $50 to $100 depending on the make, model and functions.
Your Heart Rate Training Zone
Your exercising heart rate is based on your age. The most common method for calculating your heart rate training zone is the Karvonen formula, although there other often more complicated formulae you can use. Your working heart rate for fat effective fat loss is 60 to 90 percent of your maximum.
To work out your training heart rate, complete the following calculation:
220 — age in years = maximum heart rate (MHR)
MHR x 60 percent = lower end of your cardio scale
MHR x 90 percent = upper end of your cardio scale
Example for a 40-year-old exerciser:
220 — 40 = 180
180 x 60 percent = 108
180 x 90 percent = 162
Heart rate training zone = 108 to 162 beats per minute
Cardiovascular Exercise and Weight Loss
Cardiovascular exercise is aerobic, which means that the energy you use to power your workouts is produced in the presence of oxygen. Providing your heart rate remains between 60 to 90 percent of your maximum, your body will mostly use fat for energy. Fat burning during exercise is only possible is there is sufficient oxygen present. As soon as you begin to exercise above 90 percent of your maximum heart rate, your aerobic system will no longer be able to meet your body’s demand for energy and will begin to produce lactic acid.
What is Lactic Acid?
Lactic acid is the byproduct of energy production in an oxygen-free environment, and it is what makes your muscles burn when you perform very vigorous exercise. When it reaches a critical level in your blood, you will have to slow down or stop exercising altogether until levels abate. Your body will switch to burning carbohydrate when there is a lot of lactic acid being produced, so if fat burning is your goal, stay within your heart rate training zone.
Considerations
Like any form of exercise, cardio workouts might present a health risk for some people. If you have been sedentary recently, have a medical condition, are over 40 or haven’t had a check up from your doctor in more than six months, get approval from a medical professional before embarking on a new exercise routine. If you are new to exercise, start slowly and build up gradually to avoid causing your body any unnecessary distress.
