HEALTH & FITNESS
stayins youn
The Power Of Cardiovascular Fitness
C
ardiovascular exer-
cise is the most
important element
of a regular fitness program.
Even though the heart is a
muscle that cannot be seen
on the outside, it is the most
important one in our body.
By definition, cardiovascu-
lar fitness is the ability of our
lungs to help oxygenate the
blood and the heart. The oxy-
gen-rich blood is then sent to
all cells of the body. More sim-
ply stated, such fitness also is the body's
ability to sustain a cardiovascular activity
for an extended period of time.
There are many benefits to engaging in
regular cardiovascular activities. It low-
ers blood pressure. It helps to decrease
overall cholesterol levels. It decreases body
fat. It helps to strengthen the heart, mak-
ing it work more efficiently by its ability
to pump more blood. It is also proven
to help as a natural antidepres-
sant. Regular exercise helps with
reactions to stress and anxiety
as well.
Every session of "cardio" has
three major components.
First, there is the warm-up
phase. This may include some
light stretching and a slow and
graduated warm-up to get the
blood flowing into the muscles.
Ideally, this will lessen the prob-
ability of an injury.
The next phase is the actual
aerobic work wherein the heart rate will
increase for an extended period. The cur-
rent recommendation from the American
Heart Association is 30 minutes of moder-
ate intensity five days a week for individu-
als ages 18-65 and in good health. It is
important to monitor intensity. Many peo-
ple tend to over exert, or they work below
the level that would be ideal for their age
and fitness level.
There are many ways to measure inten-
sity. I recommend purchasing a heart-rate
monitor. There is also a simple method
called the "Talk Test." This measures per-
ceived exertion by the person's ability to
carry on a conversation. If you are out of
breath, it is a clear indication that you are
working too hard. If you are able to speak
without being at all winded, it's a good
sign that you need to increase the level
you are working at.
The final phase is a cool-down. Its pur-
pose is to slowly decrease cardiovascular
activity. Stopping suddenly can be danger-
ous. During cool-down, the blood will con-
tinue to flow and circulate and not pool in
veins. The cool-down phase is critical to
people just beginning an exercise routine.
Typically, a cool-down lasts 5-10 minutes
for every 30 minutes of exercise.
To become fit, we need to realize that
Frequency, Intensity and Time are key ele-
ments. Frequency refers to the number
of times per week you perform cardio-
vascular activities. Intensity plays a very
important role. If you are working above
or below the level that is appropriate for
you, you could actually be better sitting
at home on the sofa. Indeed, doing some-
thing most times is better than doing
nothing, but not if you are causing harm
to your body. To truly achieve the benefit
of cardiovascular fitness, intensity reigns.
Time refers to the duration of an exer-
cise session. You can equally benefit from
splitting the time of a whole workout.
Being a personal trainer, I recommend
strength training also. However, if your
time is limited, cardio always comes first.
Without the heart being strong and the
lungs functioning to their fullest capacity,
it doesn't matter how large our biceps are
or how strong we may appear.
❑
Jill Sherman-Marx trains at the JCC in West
Bloomfield and Sports Club of West Bloomfield
and various other locations. She can be
reached at (248) 819-4622 or Ainjill@aol.com.
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