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What is it
Movement that increases the heart-rate...
Factors that impact the effectiveness of the exercise include frequency,
duration and intensity
What are the benefits
Cardiovascular exercise increases your metabolic rate which burns
body fat, increases blood flow to your brain and major organs, improves
digestion, reduces stress, increases alertness, and boosts your
immune system. Plus, cardiovascular exercise releases endorphins
into your system which will give you a natural high and make you
feel great.
A famous study looked at 17,000 male alumni of Harvard University
between the ages of 35 and 74. Results show that the physical activities
of the men increased, their death rate decreased. Men who spend
at least 2,000 kilocalories per week doing moderate exercises such
as tennis, swimming, jogging or brisk walking lowered their overall
death rate by 25-33% and decreased their risk of crononary artery
disease by an astounding 41% when compared to the more inactive
fellow alumni.
Individuals who participate in regular exercise have lower heart
rates and have only about one-third the aerobic decline of nonexercisers.
Studies with individuals 65 and older who were put on a regular
aerobic program were shown to improve lung capacity as much as 76
percent!
Quick tips
- A good gauge is when you are short of breath but still able
to hold a conversation
- Research supports that getting your cardiovascular exercise
out of the way, first thing in the morning, on an empty stomach
is best for fat burning.
- If you find it boring, make it more enjoyable, and also make
it go faster – mix it up with a bit of variety, set yourself
targets (I will make it to the next set of traffic lights), take
a walkman, listen to a book – keep your mind busy and the
time will fly!
- Just do something! Move!
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