Cardiovascular Training and Disease Prevention

What is cardiovascular exercise?

Cardiovascular exercise is characterized by an increase in breathing and heart rate. Most basically cardiovascular training can improve the health of the circulatory system including the heart and lungs. In addition, cardiovascular exercise can increase stamina and endurance.

Cardiovascular exercise includes, but is not limited to, walking, jogging, swimming, cycling, tennis, golf, skiing, and many other activities.


How much is enough?

Less Vigorous More Time		Washing and waxing a car for 45-60 minutes Washing windows or floors for 45-60 minutes Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Walking 1.5 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1.5 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min./mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball (playing a game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1.5 miles in 15 min (10 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes
More Vigorous Less Time

The surgeon general of the United States recommends that people of all ages should get at least 30 minutes of aerobic activity on most days of the week. However you may have heard that recently the Institute of Medicine upped that recommendation to 60 minutes on most days of the week. So which is it? The recommendation was increased to account for less vigorous activities such as walking, dancing, or pushing a stroller that an individual does daily. If you want to spend less time increase your activity level, for example jog instead of walking. Even the busiest person can reach the recommended amount by taking the stairs or parking further out in a parking lot.

The answer as to how much exercise is enough is based on the individual and his or her needs and goals. The health benefits from exercise are cumulative and it is in getting started exercising that the greatest health benefits are derived.

Health Benefits of Cardiovascular Exercise

Increased life span: Poor physical fitness is a better predictor of death than many other factors including, smoking, heart disease, and hypertension. Many studies that have examined the physical fitness levels of adults found that those who maintain/improve physical fitness are less likely to die from all causes and from cardiovascular disease than consistently unfit adults.

Decreased risk of heart disease: Research conducted by the American Heart Association reports that habitual physical activity prevents the development of coronary artery disease and reduces symptoms in patients with established coronary artery disease.
Not only does traditional cardiovascular exercise benefit the heart, but studies have shown that the various forms of yoga can help reduce blood pressure, body temperature, heart rate, improve respiratory function, and even change brain waves.

Decreased risk of stroke: Stroke is the third leading cause of death behind heart disease and cancer. Over the years countless studies have shown that medium and high levels of physical activity are protective against stroke. Unfit men are more likely to have a stroke than fit men.

Decrease cancer risk: Physical activity during leisure time and at work is associated with a reduced risk of breast cancer in all women. For a number of years researchers have examined the relationship between fitness and obesity and the risk of dying from all types of cancer. Researchers from the University of Washington found that in women, with inherited mutations in their genes, physical exercise and lack of obesity in a woman's adolescence were associated with significantly delayed onset of breast cancer.

Exercise has also shown to reduce the risk of colon cancer and cervical cancer as well as be beneficial for those who are recovering from cancer related illness.

Control or reduce risk for diabetes: Type 2 diabetes until recently was called adult onset diabetes. However, type 2 diabetes is becoming increasingly prevalent in young adults and children. Researchers believe that one death per year may be prevented for every 61 people with diabetes who walk for at least two hours a week.

Improves mental health: A study conducted at the Stanford found that participants who had greater exercise participation experienced significantly less anxiety and fewer depressive symptoms. It is also believed that an exercise program may be considered an alternative to antidepressants for treatment of depression in older persons.

Not only does exercise help to alleviate symptoms of depression but, moderate exercise can generate a positive source of feelings about body image.

Weight loss: Americans who are serious about losing weight should aim to walk at least 6,000 steps every day. A study found that women who exercised 4-5hours each week for six months lost up to 15% of their body weight, or about 25 pounds and kept it off for the remainder of the year. It is possible to lose weight with exercise alone, however improving eating habits will accelerate weight loss. Another way to accelerate weight loss is to join a health club.

A recent survey by American Sports Data, Inc shows that health club weight management programs achieve a higher success rate (30%) than programs unaffiliated with health clubs.