Why we need car­dio­vas­cu­lar ex­er­cise

Sunday Express - - ENTERTAINMENT -

CAR­DIO­VAS­CU­LAR ex­er­cise is any ex­er­cise that chal­lenges the heart and vas­cu­lar sys­tems to in­crease the heart’s abil­ity to pump blood and dis­trib­ute oxy­gen to the tis­sues of the body. So ba­si­cally any ex­er­cise or ac­tiv­ity that rises your rest­ing heart rate. Be­cause our bod­ies were made to move, we need to keep our mus­cles in shape for that to al­ways hap­pen ef­fi­ciently. Your heart is a mus­cle. There­fore work­ing it makes it stronger. A strong car­dio­vas­cu­lar sys­tem means more cap­il­lar­ies de­liv­er­ing more oxy­gen to cells in your mus­cles. This en­ables your cells to burn more fat dur­ing both ex­er­cise and in­ac­tiv­ity.

Car­dio­vas­cu­lar ex­er­cise uses large mus­cle move­ment over a sus­tained pe­riod of time keep­ing your heart rate to at least 50 per­cent of its max­i­mum level. So as you lace up, your gray mat­ter sends out get- ready sig­nals; with­out your even real­iz­ing it, breath and heart rates quicken. Once you are sweat­ing the brain de­liv­ers feel- good en­dor­phins to help ease the pain of an all- out work­out.

Re­search shows that what we know as “the run­ner’s high” is ac­tu­ally “happy” chem­i­cals like dopamine which are re­leased dur­ing and af­ter work­out to lift the mood. Did you know that your body uses more fat than carbs when you’re in the long, slow run­ning zone? And be­cause burn­ing fat re­quires more oxy­gen, keep your breath nice and easy.

Oxy­gen is the in­gre­di­ent mus­cles need to covert carbs and fat into fuel for mus­cles. The harder you go, the more oxy­gen it takes to re­move car­bon diox­ide, a waste prod­uct made by mus­cles. To get more air, you start breath­ing faster, go­ing from 12 to 15 breaths a minute at rest to up to 35 to 45 at max ef­fort lev­els. Tell your­self it’s all good be­cause the harder you go at it, the faster you’ll burn off calo­ries.

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