What are the benefits of cardiovascular fitness? Let’s be clear. Cardiovascular or cardio workouts, i.e. those that most stimulate our cardiovascular system, consist of any form of exercise that raises the heart rate and keeps it high for a longer period of time. Unlike anaerobic training, the benefits of cardiovascular fitness and the energy expenditure produced, comes from the sugars present in our body, rather than from fat.
Well-structured training is a key component of any cardiovascular training program. There are numerous forms of cardio training and each one gives us its unique benefits. Here a brief overview of the various types of cardio training, to try to understand the benefits of cardiovascular fitness , but, above all, to understand what could do for each of us.
Benefits of cardiovascular fitness: improve the health of our heart
The heart is a muscle and like your other muscles, it needs to be trained regularly to maintain good shape. If you are looking to improve the health of your heart, cardiovascular training will help you. When you do a cardiovascular workout, your (muscle) heart begins to contract and then relaxes at a higher rate than its normal speed.
Cardio training induces changes in heart structure by altering the contractile properties of myocardial cells. Changes the force-length relationship of the contractile component of the heart. Increases the volume of blood expelled at each heartbeat, which results in increased oxygen consumption and, higher physical performance. Cardio training increases the ability to extract oxygen from the circulating blood.
A well-trained heart, resulting in a decrease in heart rate even when resting, also makes less effort in carrying out daily activities, you will notice with time. For example, RUNNERS , SWIMMERS and high-level athletes have resting heart rates in the order of 40 beats per minute, compared to 60-70 beats per minute for a healthy but untrained person. As its effectiveness improves, with each contraction, the heart also improves its ability to absorb more blood.
Benefits of cardiovascular fitness: burn calories
One of the main beneficial effects of cardiovascular training is that it helps them LOSE WEIGHT. If you’re trying to lose or maintain your body weight, a cardiovascular workout can help you. Body weight is determined by the number of calories consumed compared to the number of calories consumed daily. Cardiovascular training increases the number of calories consumed, thus helping to lose weight in a healthy way. Cardio training should never be an excuse to eat more or to eat badly.
Benefits of cardiovascular fitness: reduce stress
Cardio training generates a high release of endorphins in the body. Substances that put us in a more calm and stress-free state. Moreover , cardio training can also be a “pretext” to leave the house, thus helping the mind to leave behind the problems that bother it, at least for a few hours.
Benefits of cardiovascular fitness: improve blood circulation
As you train, your body moves your blood at an accelerated rate, to and from your muscles. Blood volume also increases (due to an increase in albumin): this volume returns to the pre-workout value within a week of the last workout. The increase in the volume of plasma reduces the viscosity of the blood, allowing it to penetrate in a more effective way into the tissues and to spread a greater amount of oxygen.
Benefits of cardiovascular fitness: reduce daily fatigue
As your body gets used to managing a higher level of physical activity, you’ll find that you’ll get less tired of doing those activities you do regularly throughout the day. This why cardio training leads to a significant reduction in daily fatigue.
Type of cardiovascular fitness
Cardio with a moderate pace: The first type of training you tend to do is usually a moderate, fast-paced or stationary cardio workout. It is done at a moderate intensity level (around 5-7 on a scale of 1 to 10 in terms of effort). When you do this cardio training, you maintain a constant pace for a prolonged period of time, usually around 20-60 minutes.
This form of training is not difficult and is ideal for those who need to get back into shape. Since it acts less intensely on the body and central nervous system, and requires less recovery time, it is also great for those who do more intense strength training per week. Cardio workouts can be done at moderate intensity 4-6 days a week.
Jump rope: To do this exercise, we must first look for a rope of the length appropriate to our stature. After that, we’ll just need to combine our attitudes. This is a very simple exercise to do, but you need balance, strength, coordination of movements and endurance. The faster we do the cardiovascular exercises, the better the results will be. In this exercise we just have to jump very fast and move our forearms in complete coordination. If we jump the rope for about 20 minutes every day, we will be able to lose the accumulated fat and, at the same time, tone up the muscles.
Climb the stairs: A very simple but also very effective exercise. The only things we need are commitment and a desire to improve our physical condition. In this exercise we have to go up and down the stairs quickly.
Your back must stay straight and we must be careful not to stumble.
We will do this for about 3 minutes in a row, then rest and drink some water.
Knees to Chest Jump: It is an excellent cardiovascular exercise. To achieve this, stand with your back straight and your feet separated by the distance of your shoulders. Once in position, you must jump while lifting your knees until you try to touch your chest. Perform 10 repetitions by lifting your knees as high as possible, rest for one minute and repeat the action again.
Jumping Jacks: To achieve this, you need to stand on a flat surface, keeping your back straight. You must jumps by opening the legs coordinating them with the opening of the arms on the head. Then, always synchronizing, lower the arms and join the legs. This exercise requires speed, agility and coordination. Do at least 20 repetitions.
Burpee: It is an exercise that requires dedication, but is very simple and we can easily do it at home and get very favorable results. Prepare the stopwatch and try to do as many repetitions as possible very quickly. First, stand with your back straight.
Then lower yourself and place your palms on the ground. Stretch out your body and bend your arms as you bring your knees up to chest height. Then get up quickly and make a jump. This is an exercise that needs to be done very quickly and without stopping. Perform a minimum of 10 repetitions and, the next time, increase the number of repetitions.