Cardiovascular exercise, also known as aerobic exercise, is any type of physical activity that increases your heart rate and breathing rate, and can help improve your cardiovascular health. There are two types of cardiovascular exercise: intense and moderate. Both types of exercise have health benefits, and which type you choose to do depends on your fitness level and personal preferences.
Intense Cardiovascular Exercise:
Intense cardiovascular exercise, also known as high-intensity interval training (HIIT), involves short bursts of intense exercise followed by periods of rest or lower-intensity exercise. This type of exercise can be done in a variety of ways, including sprinting, cycling, and jumping jacks.
Studies have shown that intense cardiovascular exercise can have numerous health benefits, including:
- Improved cardiovascular health: Intense cardiovascular exercise can help improve your heart health by increasing your heart rate and strengthening your heart muscles.
- Increased calorie burning: Intense cardiovascular exercise can help you burn more calories in less time compared to moderate exercise.
- Better blood sugar control: Intense cardiovascular exercise can help improve blood sugar control and insulin sensitivity, making it a beneficial exercise for those with diabetes or at risk for developing diabetes.
Moderate Cardiovascular Exercise:
Moderate cardiovascular exercise, also known as steady-state cardio, involves maintaining a consistent level of exercise intensity for a longer period of time. This type of exercise can be done in a variety of ways, including jogging, swimming, and cycling.
Studies have shown that moderate cardiovascular exercise can have numerous health benefits, including:
- Improved cardiovascular health: Moderate cardiovascular exercise can help improve your heart health by increasing your heart rate and strengthening your heart muscles.
- Reduced risk of chronic disease: Regular moderate exercise has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain cancers.
- Improved mental health: Moderate cardiovascular exercise has been shown to improve mood and reduce symptoms of depression and anxiety.
Both intense and moderate cardiovascular exercise can have numerous health benefits. It's important to choose the type of exercise that's best for your fitness level and personal preferences. Whether you choose intense or moderate exercise, regular cardiovascular exercise can help improve your overall health and wellbeing.
Sources:
- Thompson, W. R. (2015). Worldwide survey of fitness trends for 2016: 10th anniversary edition. ACSM's Health & Fitness Journal, 19(6), 9-18.
- Gibala, M. J., Little, J. P., Macdonald, M. J., & Hawley, J. A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590(5), 1077-1084.
- American College of Sports Medicine. (2018). ACSM's Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer.
- Lee, D. C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472-481.
- Teychenne, M., Ball, K., & Salmon, J. (2008). Physical activity and likelihood of depression in adults: a review. Preventive Medicine, 46(5), 397-411.
