Longevity Exercise Physiology and Personal Training Longevity Exercise Physiology Drummoyne, EdgecliffMarrickvilleBella VistaRandwickLindfield and Balmain today look into different ways and exercises that are considered cardiovascular exercises.

What is considered cardiovascular exercise?

Cardiovascular exercise, also known as aerobic exercise, is movement or activity that requires oxygen to adequately meet the energy demands. An increase in heart rate and respiration allow for an increase in blood flow and raises oxygen throughout the body. Exercises using large muscle groups repetitively or rhythmically are considered cardiovascular exercises.

There are many ways to achieve cardiovascular exercise other than the traditional walking or running. Strength training focusing on endurance, for example 20 reps or completing reps for 30+ seconds, conducted in circuit style training can also achieve cardiovascular benefits.

Different types of cardiovascular exercises

  • Walking
  • Running
  • Skipping
  • Hopping
  • Jumping
  • Rowing
  • Elliptical trainer
  • Cycling
  • Trekking
  • Dance
  • Boxing
  • Stair climbing
  • Kayaking
  • Swimming
  • Roller blading
  • Burpees
  • Bear crawl
  • Mountain climbers
  • Jumping jacks
  • Jump squats
  • Skaters

How much should I do?

You can do one, or a combination from the list above as long as you are reaching the Australian Physical Activity Guidelines. The cardiovascular recommendations are a minimum of 150 minutes of moderate aerobic activity per week such as walking or a casual slow swim, or a minimum of 75 minutes of high intensity aerobic activity per week such as a circuit of jumping jacks, jump squats, bear crawls, skaters, etc.

The bottom line is, you can change up your exercise routine with any of the list above, as long as your heart rate and breathing increases.

For all enquiries call Longevity Exercise PhysiologyDrummoyne, EdgecliffMarrickvilleBella VistaRandwickLindfield and Balmain on 1300 964 002.

Written by Angela Vitucci