The Benefits of Cardiovascular Training: The Short List

Being a cardio and endurance junkie, nothing excites me more than the thought of a four hour bike ride or getting a hour to put on the iPod and jam out to some favorite tunes while on the Elliptical Machine, yet more than endorphine release and aerobic health, cardiovascular training offers some very important health benefits that can extend and improve your life!

The American College of Sports Medicine recommends cardiovascular training 3 to 5 times per week, with a duration of 20 to 60 minutes per workout.  Remember that cardio training is any activity that elevates the heart rate and keeps it elevated for the duration of the activity.  Examples are brisk walking, running, cross country skiing, swimming, or using the Elliptical Machine or Stair Climber at the gym.

So here is a brief list of just some of the many health benefits that cardio training provides:

- The heart becomes more muscular and stronger
- The lungs become more efficient in delivering oxygen
- The heart beats slower while resting
- The heart is able to pump more blood with less effort
- The arteries are more healthy and elastic, which increases circulation
- The blood volume in our bodies increases slightly
- The joints and muscles in the body become stronger and more resilient to injury
- Levels of LDL (bad) cholesterol decreases
- We substantially lower the risk of heart disease, stroke and the potential for Type II Diabetes
- Reduced risk of blood clots
- Decrease symptoms of mild to moderate depression more effectively than anti-depressant medications
- Blood pressure is stabilized and more likely to be in the healthy levels
- Decreases Stress

If you are not already engaging in cardiovascular training 3 to 5 times per week, I strongly recommend that you begin doing so.  Start slow, remember brisk walking is acceptable, and shoot for 20 minutes 3 times a week in the beginning.  Increase both the frequency and duration as your fitness level improves.  Cardio training is easy to do, requires no equipment, can be done outside, and is a great activity you can do with the entire family (grab a jogging stroller or bike trailer if you have little kids and get moving!!!!).

Remember, Stay Focused and Happy Training Y'all!!!!!