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Heart-healthy Fitness
Great for All Ages!
By Catherine Cram
One of the best ways to stay fit and maintain a healthy weight is by including cardiovascular exercise in your lifestyle. Cardiovascular exercise is defined as a physical activity of sustained-duration, moderate-to-somewhat-hard-intensity exercise that uses oxygen to fuel energy production. This type of exercise strengthens the heart and blood vessels, which make up the cardiovascular system.
Intensity
For an exercise to be cardiovascular you need to increase your heart rate – working the heart sufficiently to result in it becoming stronger to meet the physical challenge of exercise.
Duration
In order to get the best cardiovascular benefit, a range of 20 to 60 minutes of continuous or intermittent (minimum of 10-minute bouts several times a day) of cardiovascular exercise is suggested.
Mode
The greatest amount of benefit is derived from exercise that uses large muscle groups and is rhythmic in nature. If you have been sedentary or are overweight, you should start with lower-impact and skill-level activities such as swimming, walking or stationery cycling.
Frequency
The optimal frequency of exercise bouts is three to five times each week. The more you make exercise a part of your daily routine, the better chance you have of success.
Cardio and ChildrenThe best way for creating a successful cardiovascular fitness program is finding one that fits your lifestyle and goals. If you have children, cardiovascular exercise should be a part of their lifestyle as well. Regular exercise is important for children and adolescents and helps with weight control, musculoskeletal and cardiovascular health and even mental health. Some families have found that they enjoy exercising together – getting fit and doing something fun as a team.