Cardiovascular activity is one that involves exercise of the major muscle groups for an extended period of time. As you exercise, your heart beats to provide oxygenated blood to the areas of the body that need it. As a result of this action, the heart becomes stronger as you continue to exercise. The heart is able to pump more blood per stroke and eventually become more efficient leading to a healthier heart.

Cardiovascular activity consists of many different activities such as running, bicycling, walking, swimming etc. The goal is to maintain the activity for a prolonged period of time. It is recommended to exercise for about 20-30 minutes initially and as you get more physically fit you may add more time on it. One way to begin is to start walking. You can improve your fitness levels significantly if you walk 30 minutes a day. As you continue to exercise, it is important to change things up.

For instance, if you continue to do the same walk program without changing anything, you will get to a point when you program will get too easy. You will continue to burn extra calories, but the fitness benefits will begin to plateau. If this happens you can add some hills, walk longer, walk faster, or cross train. This is when you add another type of cardiovascular exercise to the program. Instead of walking one day you could replace that activity with bicycling or swimming.

When you are exercising you should exercise at certain intensity. If you go too slowly, you may not get everything out of your effort. There are a couple of ways to monitor this. You can monitor your pulse or heart rate. There are different formulas on how to calculate this. The idea is to work at a certain heart rate. By monitoring it, you can measure the success of your program. If your heart rate is low during exercise, you can adjust it by going faster or adding a hill etc. Another way to monitor your exercise intensity is by perceived exertion. If you are walking and are able to carry out a full conversation without difficulty, your exertion may not have been that much.

The number of times a week you exercise is important. You should exercise a minimum of 5 times a week if you are able to. If that amount of time or motivation is not available, you will still be getting benefits if you only exercise 3 times a week. The key is consistency. If you remain consistent at your program the more likely you will want to keep it going and maybe you will find the extra time/motivation to get some extra days in.

Here is a beginning cardio-vascular program (make sure you check with your doctor before beginning any exercise program):

Exercise: walking at an easy pace on a track or road with limited hills

Frequency: walk for 3-5 times a week consistently

Intensity: walk at comfortable rate where you can keep a conversation, but will be a little difficult

Time: should be about 20-30 minutes initially

It is always good to record your program on a calendar or some sort journal. This helps you keep track of what you did, how far you went, how hard the exercise was, and adjustments for next time. Also the log will help you highlight your successes, weight loss, body composition change, fitting into smaller sizes etc.

Well there you go; there are the basics about cardiovascular exercise. Now it is up to you. Remember, consistency is the key. Find the time and the results will come. Good luck!!!

Andrew Spence is a Certified Athletic Trainer from Bassett Healthcare and will be writing a fitness column for the Crier periodically. He can be reached at 800-618-8880, or at andrew.spence@bassett.org.