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What Is Cardiovascular Fitness?

What Is Cardiovascular Fitness?

Your heart is an important part of your body which helps supply life. Even if you have air to breath, yet your heart refuses to beat, you will end up dying. The health of your heart is as important as oxygen too because a failing heart will lead to different health problems that can also affect other organs of the body, which may, in turn, result in death if left untreated. Cardiovascular fitness is vital so that you will be able to maintain a healthy heart functioning. What is cardiovascular fitness? How does it affect your everyday life?

What Is Cardiovascular Fitness?
It is the ability of your heart, blood cells and lungs to supply blood which is rich in oxygen to the muscle tissues, and the muscle’s ability to use the oxygen for energy production in movement. Cardiovascular fitness is actually a health-related component of physical fitness which comes from continuous physical activity.

The ability of the person to deliver enough oxygen to the working muscles depend on physiological parameters such as heart rate, cardiac output, stroke volume and maximal oxygen consumption.

what is cardiovascular fitnessCardiovascular fitness also refers to how good can your body perform dynamic and rhythmic activities at moderate to high intensity for extended periods of time. This is your body’s ability to endure a cardio workout which often requires stamina and energy for you to last long.

It also sees the relationship among your cardiovascular system, skeletal system, and respiratory system. If all of these systems work accordingly with each other as evidenced by your endurance of the different routines, it means that your body systems are perfectly fine.

Will You Know That You Are Fit?

Yes, of course. You will be able wondering if you are fit or not. There are laboratory tests that you can take to see if you are doing well or not. Just like any other medical tests though, it will require you to spend some money unless otherwise there are different programs or promo that the health facility or government missions are giving for free. The tests will check and calculate your maximum volume of oxygen in the body and maximum heart rate.

If you have no money to spend, however, fret not as you can still check whether you are fit or not. There are different ways that you can test your fitness at home using some simple steps:

The 3-Minute Step Test
You have to use a metronome (you can download it on an app if you have none), and you step up and down for a full 3 minutes. You should have 24 steps per minute, which is equivalent to 96 beats per minute. At the end of your 3-minute step test, get some rest for a minute and take your pulse for 30 seconds.
Rockport Walk Test
Simply walk as fast as you can. You may do this on a treadmill or outside. Then, record your heart rate and workout time. Compare the result to standard averages and see if you are fit or not.

What Are The Different Cardiovascular Fitness Exercises?

There are different cardiovascular fitness activities that you may engage yourself in. If you do not like to stay outdoors yet you want to attain cardio fitness, you can do it inside the comforts of your own home or gym. For outdoorsy people, you have the option to do outdoor exercises to maintain your health.

There are also exercises which can be done both indoors and outdoors depending on the location of your equipment and exercise tools.

Indoor Exercises

These indoor exercises will help you develop your cardio fitness:

  • Stair climbing
  • Treadmill
  • Indoor rower
  • Running
  • Dancing
  • Skipping
  • Elliptical trainer

Outdoor Exercises

For sporty people who love the sunshine and breathing fresh air, here are some activities that you can engage in to keep a healthy heart:

  • Running
  • Jogging
  • Cycling
  • Football
  • Rugby
  • Basketball
  • Dancing
  • Rowing
  • Inline skating
  • Nordic walking
  • Cross country skiing

Indoor & outdoor

The following activities can be done both indoor and outdoor depending on your preference and availability of your fitness equipment:

  • Running
  • Zumba
  • Lacrosse
  • Netball
  • Swimming
  • Kickboxing
  • Hula hooping
  • Jumping rope

What Are The Benefits Of Cardiovascular Fitness?

The National Strength and Conditioning Association said that cardiovascular fitness will give you many advantages when it comes to general health such as:

  • Decreases risk for high blood pressure
  • Reduces risk for development of coronary artery disease
  • Decreases risk of heart attack and stroke
  • Reduces incidence of diabetes
  • Lowers fat mass
  • Lowers resting heart rate
  • Increases bone mass
  • Improves energy levels
  • More resistance to fatigue and illnesses

These benefits, however, will decline if you do not exercise regularly and consistently. It is important that you have the will and self-discipline to submit yourself to the different exercises and activities which help boost your cardiovascular fitness.

Also ReadCardiovascular Workouts

How To Improve Cardiovascular Fitness?

What will you do to improve your cardio? The answer lies in consistency. Just continue doing it regularly, and you will develop the stamina and endurance that you need to keep fit. Here are some of the ways that you can indulge yourself in to ensure that you have consistency:

Steady Training
Interval Training
Mix and Match Training