Saturday, August 14, 2010
How can you reduce your risk of cardiovascular disease with exercise? Research shows that regular aerobic activity and muscular strength training weekly can reduce your risks. Performing either 30 minutes/day for 5 days/week of moderate activity or 20 minutes/day for 3 days/week of vigorous activity or a combination with 2 days/week of strength training was required to improve effects of the cardiovascular system. Moderate exercise should make you feel slightly out of breathe, where you are still able to carry out a normal conversation, and feel a little worn out but not to the point where it's unbearable. Vigorous exercise should make you breath rapidly and sweat, you should feel like you are just at the point where you are pushing your boundaries without causing harm. Physical activity exerts favorable effects on the system by lowering blood pressure, triglyceride concentrations, and blood cholesterol concentrations (LDL, or "bad" cholesterol), and raising high-density lipoprotein cholesterol (HDL, or "good" cholesterol). It also has direct effects on the heart by enhancing blood supply to the blood vessels that supply the heart and organs. So get to it!