The Benefits of Cardiovascular Exercise
Cardiovascular activity, also referred to as cardio or aerobic exercise, is defined as any activity that increases the heart rate for a prolonged period of time. Benefits of cardiovascular exercise include improving your heart health and energy levels, better sleep patterns and a decrease in the risk of dementia and other brain-related diseases.
When considering targeted heart rate exercises the Center for Disease Control and Prevention recommends that “your target heart rate should be between 64% and 76% of your maximum heart rate. You can estimate your maximum heart rate based on your age. To estimate your maximum age-related heart rate, subtract your age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm).” This information should serve as a general guideline, but as always, you should consult with a physician before starting a workout routine.
Once you’ve consulted with your physician and established an appropriate heart rate using the recommended formula, you can establish a healthy aerobic exercise routine. The U.S. Department of Health and Human Services recommends that all adults get a minimum of 150 minutes of moderate intensity physical activity a week. This correlates to approximately 30 minutes five times a week. These general guidelines directly correlate with your overall health.
As mentioned, cardiovascular exercises include any form of exercise that keeps the heart rate elevated. Popular forms of cardio include a brisk walk, biking, swimming and Pilates. While the others seem self explanatory, Pilates cardio classes, like the ones offered through Niche Pilates Online, focus on form and alignment while elevating the heart rate for an effective heart-healthy workout. By participating in Pilates cardio workouts, you are not only able to elevate your heart rate, but also focus on form and alignment which protects the body from injuries and promotes body awareness. Pilates cardio classes are just as beneficial as other types of aerobic exercise, but focus more on the whole body as opposed to other types that may be harder on the body and joints, making it an effective option for most people.
In conclusion, cardiovascular health plays a critical role in one’s overall health. It helps the heart and other organs function properly, can help improve mood and stamina and helps with overall well-being. By following the CDC and Department of Health and Human Services guidelines, you will start the reap the benefits of whole body wellness.
Citations
No Author. (2021, November 16). From Head to Toe: The Benefits of a Cardio Workout. Cleveland Clinic. Retrieved March 6, 2023, from https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/
No Author. (2020, February 19). How Much Cardio Should You Do? Harvard Health. Retrieved March 6, 2023, from https://www.health.harvard.edu/heart-health/how-much-cardio-should-you-do
No Author. (2022, June 3). Target Heart Rate and Estimated Maximum Heart Rate. Centers for Disease Control and Prevention. Retrieved March 6, 2023, from https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm