Cardiovascular exercise has received a lot of attention
over the last 15 years as the centerpiece of physical fitness,
weight management, and cardiorespiratory (heart and lung)
health.
The terms cardiovascular exercise, cardiorespiratory
fitness and aerobic exercise are all synonymous. This kind
of exercise requires large muscle movement over a sustained
period of time, elevating your heart rate to at least 50%
of maximum level. Examples include walking, jogging, biking,
swimming, and any other repetitious activity that can be
performed over an extended period of time.
Cardiovascular exercise has numerous benefits. They include
a decreased blood pressure, increased HDL (good) cholesterol
(high-density lipoproteins responsible for removing LDL
(bad) cholesterol from the cells in the arteries and transporting
it back to the liver for removal from the body), decreased
LDL cholesterol, decreased body fat, decreased glucose-stimulated
insulin secretion (this increases capillary density and
blood flow to active muscles), increased heart and lung
function and efficiency, and decreased anxiety, tension,
and depression.
All of these benefits combine to help lower your risk of
cardiovascular disease by reducing risk factors like obesity,
hypertension, and high blood cholesterol. In addition, cardiovascular
exercise serves as a foundation for the activities of daily
living, sports, and other outdoor activities. Activities
such as tennis, golf, skiing, dancing, basketball, volleyball,
boxing, hiking, and strength training programs all benefit
from cardiovascular exercise. Your enjoyment of day-to-day
and physical activities will also greatly benefit because
you will have more stamina, less fatigue and less risk of
injury. However, there are several precautions you should
take to help maximize exercise safety.
Post-meal Cardio Exercise
Cardiovascular exercise soon after a full meal can compromise
oxygen and nutrient delivery to the working muscles, and
cause gastric discomfort. Thus, you should wait at least
60-90 minutes after a full meal before engaging in cardiovascular
exercise. The level of exercise and the amount and type
of food consumed affect the time required for digestion
to be completed before beginning exercise. The higher the
exercise intensity and/or the greater the amount food consumed,
the longer the time should be between eating and exercising.
Cardio Exercising in Hot Weather
Another factor that increases the risk of injury and complications
is exercising in hot weather. The following are guidelines
to prevent heat stress:
1. Allow 1-2 weeks for acclimatization to a hot environment
2. Avoid training in the hottest part of the day, usually
between 10 a.m. and 4 p.m., during the summer.
3. Drink water before, during and after exercise. During
prolonged cardiovascular exercise, drink 4-6 ounces of fluids
(preferably water) every twenty minutes.
4. Wear loose-fitting clothes that allow for evaporation
of sweat.
5. Decrease training intensity by monitoring heart rate
in hot environments.
6. Take a 10-15 minute rest for every 45-60 minutes of
physical activity.
7. Give special consideration to, and use caution if you
are a heat-sensitive person (obese, unfit, history of heat
stroke, etc.).
Pollutants
Pollutants can also have adverse effects on the body.
This is of concern if you exercise outdoors in or near big
cities. Some common ones include ozone, carbon monoxide,
and sulfur dioxide. The most problematic of these pollutants
is ozone, or smog, which is caused by the combination of
ultraviolet light and emissions from internal combustion
engines.
Ozone exposure may impair lung function during cardiovascular
exercise. Carbon monoxide is another common air pollutant
that can reduce exercise safety and effectiveness. This
is caused by exposure to crowded freeways or smoke filled
rooms. Sulfur dioxide is not a major irritant for most people,
but those with asthma or bronchospasms tend to be adversely
affected by it.
Cardiovascular exercise provides many important benefits
that cannot be achieved by any other exercise or activity.
Cardiovascular exercise is also very convenient; you can
do it in the outdoors or inside while watching television
or reading a book. However, when enjoying this great form
of physical activity, be sure to adhere to these precautions
so that your program is not only effective, but safe as
well. Good luck: I hope you enjoy all the wonderful benefits
of a safe and effective cardiovascular exercise program.
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