Reap the cardiovascular fitness benefits from simple activities

Aerobic or cardiovascular fitness benefits can occur through simple activities such as walking, hiking, cycling, or swimming.

I've already discussed
the general benefits of fitness in detail.

However, some benefits such as reducing the rate of bone loss or increases seen in lean body mass are more closely associated with other forms of training.

Those occur with weight training or resistance training.

The cardiovascular fitness benefits listed here are specific to aerobic or cardiovascular training and will come about through regular and consistent effort on your part.

Still, there are many cardiovascular fitness benefits to be had, and even just one singular improvement is well worth the challenge of living the fitness lifestyle.

In point form then, here is a listing of some of the more common cardiovascular fitness benefits as confirmed through scientific research studies...

-Cardiovascular exercise increases maximal oxygen uptake or VO2Max. This means aerobic exercise improves your body’s ability to take in and use oxygen.

-As such, your heart becomes stronger and more efficient resulting in decreased minute ventilation, i.e., you will breathe in fewer litres of air during training.

-And more blood will be pumped with each beat, i.e., increased stroke volume.

-Your heart rate and blood pressure becomes lower following training.

-Cardiovascular exercise increases the number of small blood vessels called 'capillaries' which facilitates oxygen delivery to the muscles. This means aerobic exercise compels your body to create more routes for blood to reach your tissues.

-It increases your exercise threshold for the accumulation of blood lactate. Lactic acid has been linked to neuromuscular fatigue (increased concentration levels of hydrogen ions 'H+') which ultimately limits performance.

-As such, you can exercise for longer periods before tiring.

-It increases HDL cholesterol, the ‘good’ kind, and reduces serum triglycerides or levels of fat in the blood.

-These improvements can be seen and analyzed through simple blood tests conducted by your physician.

-Cholesterol is the most widely known derived lipid and is a member of a group of fats called sterols. On average, HDL (High Density Lipoprotein) levels range from 40 to 50 mg/dL in men, and 50 to 60 mg/dL in women.

-Being the 'good' cholesterol, higher levels are better. An HDL cholesterol of 60 mg/dL or higher affords some protection against heart disease.

('mg' is milligrams, 'dL' is deci-litre)

Conversely, less than 40 mg/dL for men and less than 50 mg/dL for women puts you at higher risk.

-Cardiovascular exercise promotes body fat loss and therefore helps to control body weight.

-It increases your muscular endurance and resistance to fatigue.

-It reduces stress and promotes better sleep.

-It improves overall health and well being and potentially increases life expectancy.

So these are just some of the most common cardiovascular fitness benefits. We know that aerobic exercise performed regularly will reduce your risk of developing diabetes, hypertension, obesity and heart disease.

It may also reduce your resting heart rate, normalize your blood pressure, and improve your ability to perform daily activities (ADLs).

Enhanced independent living is especially beneficial for the older adult population.

Go ahead and make regular cardiovascular or aerobic exercise part of your complete fitness workout program.

It's simple to do, you'll feel better, your heart will thank you for it, and if you're persistent you'll shed body fat and look better too.

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