Cardiovascular Exercise: More than Running

Running is typically the first thing people think of when talking about cardio exercise but many other forms can elevate your heart rate and get your blood pumping. Cooper Fitness Center Professional Fitness Trainers Stephanie Hill and Jonny Wright share a variety of cardiovascular exercise and training plans to consider when adding cardio to your routine. 

Why is Cardiovascular Training Important?

Your cardiovascular system is comprised of the heart, blood vessels and blood and supplies your body’s organs with the oxygen and nutrients they need to function properly. “When performing cardio, your heart and lungs work together to bring oxygen into the body and deliver it to the muscles being used,” says Hill. Wright also explains that cardio workouts assist the body in blood circulation by carrying immune cells that aid in fighting infection in the body and removes waste products. Additional health benefits of regular cardiovascular exercise include:

1. Improves Heart Health
   
   
   • Strengthens your heart muscle so it can pump blood more efficiently
   • Lowers resting heart rate—your heart doesn’t have to work as hard at rest
   • Reduces blood pressure over time
   • Helps improve blood circulation
     
     
2. Boosts Lung Capacity
   
   
   • Increases your lungs’ ability to take in and use oxygen
   • More efficient breathing and feeling less winded during physical activity
     
     
3. Enhances Brain Function
   
   
   • Improves memory, focus and mood due to increased blood flow to the brain
   • Can reduce symptoms of anxiety and depression thanks to endorphins (“feel good” chemicals)
     
     
4. Helps with Weight Management
   
   
   • Cardio burns calories during and even after your workout
   • It supports fat loss when combined with proper nutrition
     
     
5. Increases Endurance and Stamina
   
   
   • Helps you perform daily tasks (such as climbing stairs or carrying groceries) with less effort
   • Body fatigues less quickly during physical activity
     
     
6. Improves Sleep Quality
   
   
   • Helps you fall asleep faster and sleep more deeply
     
     
7. Reduces Risk of Chronic Diseases
   
   
   • Lowers risk of:
     • Heart disease
     • Stroke
     • Type 2 diabetes
     • Certain cancers
     • High cholesterol
       
       
8. Supports Joint and Bone Health
   
   
   • Low-impact cardio, such as walking or swimming, keeps joints moving without too much strain
   • Some forms of cardio (such as running or jumping rope) can increase bone density
     
     

Additionally, cardio can speed up your metabolism, helping your body process food and energy more efficiently. “Adding cardiovascular training to your regular exercise also reduces the risk of chronic diseases like heart disease, diabetes and high blood pressure, while enhancing mood and mental health through the release of endorphins,” says Wright. It can provide enormous health benefits, but many people don’t know where to begin. 

Get Your Body Moving 

“The most important thing is to just get your body moving,” says Hill. Many people think of running when the word cardio comes up but there are many other avenues to explore! “There are so many types of cardio that my clients often don’t think about,” says Hill. “Some of the different cardio options I like to recommend are walking, swimming, cycling, using the elliptical and even the rowing machine.” 

So, once you start adding cardiovascular exercise into your routine, how can you keep it interesting? Hill provides four forms of training to try. 

• Continuous training: Continuous cardiovascular training is performed at a steady state for 15-45 minutes at a time. Continuous cardiovascular training is beneficial for anyone, improving overall heart health and conditioning of the body. 

• Varied training: Varied cardiovascular training includes performing diverse types of activities in the same training session. For this training plan, you may jog for 10 minutes, cycle for 10 minutes and then get on the elliptical for 10 minutes. This type of training can be helpful by exposing your body to different motions within the same cardio workout as well as keeping it interesting for your mind. 

• Time training: Time training is a great way to start implementing cardiovascular exercises into your normal training routine. Hill recommends starting with a 30-second jog, walking for two minutes and then repeating until you reach a total of 15-20 minutes. As you progress, you can increase your jogging time and decrease your walking time. Training for time instead of distance is ideal for improving endurance and preventing injury when first adding cardio to your routine. 

• Intensity training: The goal of intensity training is to achieve your maximum heart rate. This can be done with high-intensity interval training (HIIT) when you are exerting maximal effort with minimal recovery between exercises. Intensity training increases cardiac volume and is especially beneficial for post-menopausal women trying to burn fat and lose weight. Intensity training also includes using the heart rate training zones, which correspond to different levels of exercise intensity.
  • Zone 1: Very Light (50–60% of maximum heart rate)
  • Zone 2: Light (60–70% of maximum heart rate)
  • Zone 3: Moderate (70–80% of maximum heart rate)
  • Zone 4: Hard (80–90% of maximum heart rate)
  • Zone 5: Maximum (90–100% of maximum heart rate)

To learn more about the zones and heart rate training, read Pump Up Your Workout with Heart Rate Tracking.

The above training plans can be used for all forms of cardio—not just running or walking. “Walking is a great place to start—it gets your body moving—but it isn’t the end-all be-all,” says Hill. Try a new form of cardio the next time you exercise; you may just find something new you enjoy.

For more information about cardiovascular training, watch the Exercise Move.

Recommended Amount of Cardiovascular Exercise 

So how much cardio—or aerobic activity—should you be including into your exercise routine? Kenneth H. Cooper, MD, MPH, Cooper Aerobics Founder and Chairman, recommends getting at least 30 minutes of collective or sustained aerobic activity most days per week in addition to at least two days of strength training per week. As we age the aerobic-strength training ratios change, too:  

• Ages 40 and younger: 80% aerobic exercise; 20% strength training 
• Ages 41-50: 70% aerobic exercise; 30% strength training 
• Ages 51-60: 60% aerobic exercise; 40% strength training  
• Ages 61+: 55% aerobic exercise; 45% strength training 

Whether you’re new to cardiovascular training or a seasoned pro, adding some form of cardio to your exercise regimen will help improve your heart and lung health as well as help you live a better quality and quantity of life. A professional fitness trainer can help you implement cardio into your routine and discover a new form of training you can truly enjoy. 

For more information on personal training or to schedule a session with a professional fitness trainer, visit cooperfitnesscenter.com or call 972.233.4832.