Cardiovascular fitness

For physical exercises commonly referred to as "cardio", see aerobic exercise.

Cardiovascular fitness refers a health-related component of physical fitness that is brought about by sustained physical activity. A person's ability to deliver oxygen to the working muscles is affected by many physiological parameters, including heart rate, stroke volume, cardiac output, and maximal oxygen consumption.

Understanding the relationship between cardiorespiratory fitness and other categories of conditioning requires a review of changes that occur with increased aerobic, or anaerobic capacity. As aerobic/anaerobic capacity increases, general metabolism rises, muscle metabolism is enhanced, haemoglobin rises, buffers in the bloodstream increase, venous return is improved, stroke volume is improved, and the blood bed becomes more able to adapt readily to varying demands. Each of these results of cardiovascular fitness/cardiorespiratory conditioning will have a direct positive effect on muscular endurance, and an indirect effect on strength and flexibility.

To facilitate optimal delivery of oxygen to the working muscles, an individual needs to train or participate in activities that will build up the energy stores needed for sport. This is referred to as metabolic training. Metabolic training is generally divided into two types: aerobic and anaerobic. A 2005 Cochrane review demonstrated that physical activity interventions are effective for increasing cardiovascular fitness.

Cardiovascular fitness is a measure of how well the heart, lungs, and blood vessels can transport oxygen to the muscles during exercise. It is an important component of overall fitness and has been linked to numerous health benefits, including a reduced risk of cardiovascular disease, improved cognitive function, and increased longevity. A study published in the American Journal of Epidemiology found that higher levels of cardiovascular fitness were associated with a lower risk of mortality from all causes, including cardiovascular disease and cancer.

A cardiovascular workout consists of exercises that increases heart rate; a strong cardiovascular system houses more capillaries providing more oxygen to muscle cells.

Beneficial amounts of physical activity

Regular physical activity is essential for improving cardiovascular fitness. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week to improve cardiovascular fitness and reduce the risk of cardiovascular disease. A systematic review and meta-analysis published in the European Journal of Preventive Cardiology found that both moderate and high-intensity exercise improved cardiovascular fitness, but high-intensity exercise produced greater improvements.

Assessing cardiovascular fitness

Cardiovascular fitness can be assessed through various methods, including maximal oxygen uptake (VO2max), which is the maximal amount of oxygen that can be utilized during exercise. A study published in the Journal of Strength and Conditioning Research found that VO2max was positively correlated with measures of muscular strength and power, suggesting that improving muscular fitness may also improve cardiovascular fitness. Additionally, the use of wearable fitness trackers and mobile health applications has made it easier for individuals to monitor their cardiovascular fitness and track progress toward their fitness goals.