Another component we'll review as part of an ideal exercise regimen is Cardiovascular exercise. Although any type of exercise can do this, cardiovascular exercises are most often referred to as the type of exercise that gets your heart rate up. Cardiovascular, or aerobic, exercises include examples such as walking, running, swimming, jumping, and biking. There are many well-researched and documented benefits to including cardiovascular exercises as part of your regimen, such as:
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Increases your endurance for everyday activities
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Helps ward off viral infections such as upper respiratory infections (e.g. colds)
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Helps regulate blood pressure and blood sugar levels closer to and/or within ideal safe ranges
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Helps regulate bowel movements
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Reduces inflammation and pain
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Increases energy and boosts mood
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Can help you fall (and stay) asleep throughout the night
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Aids with weight management
As you learned in earlier weeks, the intensity of the exercise can vary with each carrying their own benefit. Moderate intensity exercises tend to burn the fewest calories and burn primarily fat for fuel. In contrast, vigorous intensity exercises burn more calories and burn primarily from carbohydrates in the body. So when including cardiovascular exercises (or really any type of exercise), remember the slower or lower intensity of the activity, the fewer (or lower) calories burned. So, more time will be needed to maximize calories burned.
With that said, always keep in mind safety first. It is better to start off slow and low and gradually increase the intensity. This helps lower your risk for injury and burnout. Also, whether you exercise at a moderate or vigorous intensity (or a mixture of both), consistency with exercising is key. That is where the change (and the benefits you receive from exercising) take place.