Simply expressing cardiovascular fitness is a category of physical health that can evaluate your heart and lungs’ performance of oxygen, and how they allocate to your muscles and organs during exercise.
Generally, the healthier your heart, the better the cardiovascular fitness. However, on the other hand, poor cardiovascular health and obesity, type 2 diabetes, stroke is related to the risk of other heart problems.
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If you want to be healthy, longevity, cardiovascular fitness is very important. However, cardiovascular fitness can be improved in various ways, such as aerobic activity, quit smoking, reduce blood pressure and reduce adverse cholesterol.
Benefits of cardiovascular fitness
There are many health benefits, you only need to improve your cardiovascular fitness, some of which are listed below. In addition, frequent aerobic exercise can significantly improve your quality of life.
1. The risk of reducing hypertension
According to one study, the blood pressure of people who conducted 3-5 cardiovascular exercise 3-5 times a week dropped by 3-4 mm.
Even if it seems small, it is actually very large. Studies do show that even if the blood pressure is reduced by 1 mm Hg, the case of heart failure is significantly reduced.
2. Improve quality sleep
Are you tired of throwing and turning at night? Is it difficult for you to get the recommended 7-8 hours of sleep? you are not alone. Despite many benefits of sleep, many people still do not have enough rest.
Fortunately, research shows that regular cardiovascular movement can help improve sleep quality. Studies show:
- The daily aerobic exercise in 30 minutes can improve sleep quality
- Regular cardiovascular movement is related to reduced sleep complaints
- Improve cardiovascular fitness can improve sleep and overall health status
Although the exact mechanism has not fully understood, research shows that cardiovascular movement can be:
- Adjust to sleep: Exercise can help regulate the rhythm of the body, thereby improving sleep quality.
- Reduce stress and anxiety: Aerobic exercise is a kind of natural stress that can help reduce the symptoms of insomnia and other sleep disorders.
- Improve sleep time: Regular physical exercise can help increase sleep duration and quality.
Incorporating cardiovascular exercise in daily work may have a significant impact on your sleep quality. Whether it is a brisk walking, jogging or riding a bicycle meeting, you can find your favorite activities and make it a conventional part of daily activities.
Remember, sleeping well is just a exercise!
3. Improve cholesterol
Cardiovascular movement is a powerful tool for improving heart health. One of its main benefits is its impact on cholesterol levels. Studies have always showed that conventional aerobic exercise can help improve high density lipoprotein (HDL) or “good” cholesterol, while reducing low -density lipoprotein (LDL) or “bad” cholesterol.
The importance of cholesterol balance
Maintaining healthy cholesterol level is important to reduce the risk of serious health, including:
- Heart disease: High -level LDL cholesterol can cause the accumulation of plaques in the arteries, thereby increasing the risk of heart disease.
- Stroke: Speed LDL cholesterol level can also increase the risk of stroke.
- Dementia: Studies have shown that high -level LDL cholesterol may be related to the increased risk of dementia.
How to affect the cholesterol level of aerobic exercise
The regular cardiovascular movement has been shown:
- Improve HDL cholesterol: Aerobic exercise can help increase the level of HDL cholesterol, which helps remove excess cholesterol from the blood.
- Under LDL cholesterol: Conventional aerobic exercise has shown that it can reduce the level of LDL cholesterol, thereby reducing the risk of heart disease.
- Improve overall cholesterol balance: Aerobic exercise can help maintain a healthy balance between HDL and LDL cholesterol, thereby reducing the risk of heart disease and other diseases.
Incorporating cardiovascular movement into your lifestyle may have a significant impact on your cholesterol level and overall heart health. At least 150 minutes of medium -strength aerobic exercise per week, and observe your cholesterol curve improvement!
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You should know that regular aerobic exercises will increase HDL level. In addition, increasing heart activity can reduce your LDL cholesterol level.
Why is cardiovascular fitness important
Because cardiovascular fitness is the best way to make your heart “stronger”, it is very important.
Remember, your heart is muscle that requires exercise. Therefore, you need to perform aerobic exercise frequently to exercise heart muscles. This is because when you take cardiovascular fitness, your heart will smoke more blood and beating faster. Therefore, with the passage of time, your heart becomes stronger and more effective.
The number of capillaries (small blood vessels) in your body will actually be carried out regularly. Therefore, improving the blood flow system is the main factor to enhance cardiovascular health. This is the reason why you should seriously treat cardiovascular fitness.
Cardiovascular fitness exercise
1. Cycling
Another extremely beneficial low -impact exercise you can do to strengthen the cardiovascular system is cycling.
With a medium -intensity cycle, 400 to 600 calories can be burned per hour. In addition to improving cardiovascular health, cycling has other advantages. For example, cycling can help reduce back discomfort, increase muscle quality and reduce carbon footprints.
Spending some cycling is used to your bicycle and make sure you wear safety equipment, such as helmets, elbows and knee protectors.
2. swim
One of the best exercises to improve cardiovascular health is swimming.
A 150 -pound person usually burn 400 calories when swimming at a moderate speed. Swimming is also an excellent activity to develop the entire constitution. Swimming will put pressure on your chest, shoulders, deltoid muscles, arms and cores.
Swimming is also a relatively low influence activity. Swimming bones and ligaments are much easier than jogging, even if running may burn more calories per hour. In fact, doctors often provide suggestions for patients who are injured or suffer from arthropyic diseases (such as multiple sclerosis or arthritis).
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