Cardiovascular fitness is how we use oxygen with the help of specific organs

Cardiovascular fitness is equivalent to how we use oxygen but there is a maximum volume that we can consume and use, which is called VO2 Max. If you exercise regularly, your heart becomes more efficient and the volume used is higher, which means you pump more blood and oxygen to the whole body.

If you want to improve the VO2 max, first aknowledge what is your maximum heart rate. A simple way to do this is by substracting your age to 220. E.g. If you're 30, your 100% will be at 190.

If you exercise, you will improve cardiovascular fitness for sure if you follow this 5 guidelines, but always remember to consult your physician and personal trainer for best advice:

1. Increase your aerobic capacity.- With exercises that use your large muscles (like running, rowing, cycling, etc.) you can work at 95% of your maximum heart rate and maintain it for some minutes, 4 or 5 times, during your weekly sessions.

2. Elevate your anaerobic threshold.- There is a maximum absolute level called the anaerobic threshold. If you work at your 80-90% of maximum heart rate, on series of 20 minutes, this threshold will be improved. Though, if you're getting started, try it only when your physical condition has up turned.

3. Improve your anaerobic capacity.- If you do this, you improve your aerobic capacity too and your muscles get used to work over their normal limit becoming more tolerant to lactic acid. Also you will see it is easier for you to recover after the exercise.

You reach this by working 30 to 90 seconds with maximum strenght.

4. Do not loose your rhythm.- Keeping the rhythm helps your body to adapt and get used to that specific pace (swimming, running, walking, etc). If you want to change the rhythm, during training, try a new one and listen to your body. E.G. Running 5 km in 30 min. vs. Running 5 kms in 25 min. Is your body fine with a new pace?

5. Rest adequately.- It makes sense for your body, after an intense session, to rest. Avoid over training, it will also help you up against injuries.

High blood pressure: the silent force that could damage your heart and body

A special note for very active people: Remember that your body uses oxygen for living but it also produces oxidation, which leads to aging. A diet rich in antioxidants will help you to keep on to your activity and get the complete benefits of it.

Learn more about your diet and supplements here!

Cardiovascular fitness benefits

* Cardiovascular diseases are number one killer worldwide. These diseases and cancer are equivalent to 50% of every year deaths. That's why it is very important to maintain a cardio system in good conditions and some of the benefits are:

* Reduced morbidity and mortality.

* May prevent the development of adverse cardiovascular risk factors, including: hypertension and dyslipidemia.

* Regular physical activity and greater cardiorespiratory fitness are associated with a lower incidence and prevalence of type 2 diabetes and is protective against metabolic syndrome.

* There are other too, such as a sense of well being, thanks to the chemicals released by our body, an improved sleep quality and a stronger inmunological system.

Cardiovascular fitness can improve with certain exercises

Return to Lifetime Fitness Nutrition homepage