Cardio exercise make hearts grow stronger for better health

  • Published
  • By Tech. Sgt. Mary Davis
  • Public Affairs
Vance Air Force Base, Okla. --  Some people look forward to it, while others dread it - and doing it is beneficial for good health.
Performing cardio exercises are important for several reasons, said Adam Sloat, health and wellness center fitness program manager.
"There are many reasons why people should incorporate cardio exercise into their fitness routines. It improves and strengthens the cardio respiratory system, maintains better muscle tone, strength and endurance," he said. "People should try to get their heart rates between 60 and 70 percent of their target heart zones."
Some other reasons why cardio exercises are beneficial include:
Lowers risk for chronic disease and illness
n Lowers blood pressure
n Helps prevent diabetes
n Improves posture and physical appearance
n Speeds recovery time after physical exertion
n Regulates and improves overall body functions
n Helps maintain recommended body weight
According to the National Center for Chronic Disease Prevention & Health Promotion, the average American gains one pound of excess weight per year.
"This weight gain represents a simple energy surplus of less than 10 calories per day," Mr. Sloat said. "In most cases, the additional weight accumulated in middle age comes from people becoming less active physically and not as a result of caloric intake."
Although a negative caloric balance of 3,500 does not always result in a loss of exactly one pound of fat, Mr. Sloat said, "the role of exercise in achieving a negative balance by burning additional calories is significant in weight reduction and maintenance program."
Fitness instructor 2nd Lt. Hillary Wykes, wing protocol officer, spends more than 10 hours a week working out and teaching classes at the base fitness center to help make Team Vance become "Fit to Fight."
"It's important to find cardio exercises you like, so it won't feel like a chore," said the lieutenant from Plano, Ill. "People also need to start off slowly and gradually work their way up to a faster pace."
If performing one cardio exercise becomes boring, Lieutenant Wykes suggested mixing it up.
"Run 10 minutes on the treadmill, stair step for 10 minutes and use the elliptical machine for 10 minutes to break your routine up a bit," she said. "People can also break up their cardio routines during the day by walking the dog at a brisk pace for 20 minutes in the morning and running on the treadmill for 10 minutes later in the day."
Making time to exercise is paramount, said Lieutenant Wykes, who teaches Rep Reebok, spinning and abs classes.
"Schedule time in your day for exercise," she advised. "Don't make excuses. If it's too cold to workout outside or you feel self conscious about working out in the gym, buy a cardio DVD and exercise at home. Most of all, people should stay motivated and have fun."
(Editor's note: This article is the second of a four-part fitness series.)