Cardio-respiratory exercises can be defined as workouts which force the human body to burn fat via the process of aerobic to generate energy (Mikesky, Mikesky & Getchell, 2008). In this paper, the author discusses benefits of cardiovascular fitness as well as components of fit workout which can improve cardiovascular endurance.
Benefits of Cardio respiratory Fitness
Improve Bone Health
Cardio respiratory exercises, for instance weight lifting and jogging for 130-150 minutes every week, help in avoiding bone complications like hip fracture (Mikesky, Mikesky & Getchell, 2008). Exercises maintain strength of the bones through slowing bone density loss which are associated with aging. Moreover, in situations of bone ailments like arthritis, cardiovascular exercise may assist in reducing pain.
Promote Cardiovascular Health
Cardiovascular endurance exercises, for instance shadow boxing, cycling and skipping makes one breathe heavily. This increases the rate or speed at which blood get pumped within the body by the heart. Increased heart beats can strengthen heart’s muscles as well as lower possibilities of developing cardiovascular diseases like stroke and heart attack (Azóia & Dobreiro, 2010). According to Mikesky, Mikesky & Getchell (2008), aerobic exercises reduce bad cholesterol and boost good cholesterol. HDL assists in the removal of LDL, which may make arteries less flexible and narrow, resulting in a condition known as atherosclerosis.
Prevent Metabolic Syndrome
Regular endurance exercises can assist in preventing metabolic syndrome (Mikesky, Mikesky & Getchell, 2008). Metabolic syndrome is a medical condition which entails high fat in the waist, high blood pressure, high cholesterol levels, and high sugar levels. The condition is a risk factor for developing diabetes since the syndrome makes cells become resistant to insulin (Azóia & Dobreiro, 2010). Besides, complications like stroke may result due to metabolic syndrome.
Promote Weight Loss
Dancing, running, and swimming are examples of endurance workouts that may assist in burning more calories, resulting in weight loss (Mikesky, Mikesky & Getchell, 2008). A pound of fat is an equivalent of 3500calories. Endurance workouts like basketball may assist in burning between 584-872 calories per hour, based on body weight and intensity of the workout.
Increased Life Span
Generally, cardio respiratory fitness is significant to the overall health. Studies to determine the influence of cardio fitness in all cause mortality show that lean people (men) with low cardio fitness are twice as probably to die from death causes than lean people (cardio-fit men) (Azóia & Dobreiro, 2010).
Components of Fit Exercise
Frequency: Three to Five Days in a Week
For optimum health outcomes and to improve cardio respiratory fitness, it is appropriate to exercise aerobically no less than three days in a week with less than two days rest in amid sessions.
Duration: Twenty to Ninety Minutes per Session
Less fit people can warrant two ten minutes sessions in a day. These minutes denotes the conditioning duration and do not incorporate the essential cool-down and warm-up components.
Intensity: 55/65-90 percent Of Maximum Heart Rate
In order to attain significant gains, the cardiovascular activity must provide proper intensity. Beginners may require exercising at a lower rate for some weeks, until enough tolerance is built up to the activity and may exercise at a higher rate or intensity.
Physical activities may entail sustained activities or exercises with little variability such as cycling, walking, or jogging, skill-oriented activities like figure skating, and choreographed dance exercise, or activities which differ in intensity as in basketball, soccer, and tennis.
References
Azóia, N., & Dobreiro, P. (2010). Treadmill exercise and its effects on cardiovascular fitness, depression and muscle aerobic function. New York: Nova Science Publishers.
Mikesky, A. E., Mikesky, K. N., & Getchell, B. (2008). Physical fitness: A way of life. Traverse City, MI: Cooper Publishing Group.
