CARDIOVASCULAR FITNESS: Fitness is a combination of muscular performance, body composition, in addition to cardiovascular fitness. Of these components, cardiovascular fitness is perhaps the most important because it reflects the body's ability to use oxygen to release energy. Improving your cardiovascular fitness increases your supply of oxygen and energy, and can lead to prolonged endurance and optimum performance. By conditioning your cardiovascular system, you can also decrease your risk of heart disease, stroke, high blood pressure, and other life-threatening diseases. Since the heart is a muscle, it can become bigger and stronger through exercise that progressively increases the body's demand for oxygen. This type of exercise is called 'aerobic' which basically translates to 'with oxygen.' Aerobic exercise involves steady, continuous motion of the large muscles which places a large and continuous energy demand on the heart. Aerobic activities - walking, running, swimming, cycling, etc. - should be intensive enough to raise and sustain your heartbeat to a target heart range of THR (60 - 80% of its maximum capacity) for at least 20 - 30 minutes. For optimum benefits, you should exercise aerobically within your THR for at least 20 - 30 minutes a minimum of 3 times a week. Aim for the low range of your THR when you first begin your aerobic fitness plan. Gradually work up to the higher range, as you become more physically fit. Remember, though, if you are a smoker, suffer from a chronic medical condition or have a personal or family history of heart disease, check with your health care professional before starting any exercise program.
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