There’s something about cardiovascular exercise that makes you feel good. Your heart beats faster, your lungs expand, and you breathe deeper. After a while, you feel more energized and alive. By the time you’re done, almost invincible.

Cardiovascular exercise — also known as cardio, aerobic exercise, or endurance exercise — is any activity that relies heavily on oxygen to produce the energy needed to sustain the activity. In addition to giving you a “high,” regular cardiovascular exercise improves many aspects of health including heart, lung, and circulatory performance, mental health, weight regulation, mood, and sleep.

Whether you get your cardio at our gym in Thornton or outside on the open road, it’s important to fit in a certain amount every week. Read on to learn more about what cardiovascular exercise is, how much is recommended for the average person, what its benefits are, and the many ways our gym near you can help you get all the cardio you need.

What Is Cardiovascular Endurance at the Gym?

Cardiovascular endurance is the measure of how well you can perform whole-body exercises at moderate to high intensity for an extended period of time. Just like anything else, when it comes to cardiovascular endurance, practice makes perfect. The more you exercise in ways that increase your heart and breathing rates, the more you can improve your level of cardiovascular endurance.

In other words, the more cardiovascular exercise you get, the more you’re able to do, and for longer periods of time with each session.

How Much Cardiovascular Exercise Should I Get at the Gym?

According to many experts, cardiovascular or aerobic exercise is the most important part of physical fitness. The Department of Health and Human Services says that most healthy adults should get at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity, per week. To provide even greater health benefits and assist with weight loss or maintenance, at least 300 minutes a week is recommended. It’s better to spread out cardiovascular exercise during the course of the week, as well, for example, 30 minutes per day, 3-7 days per week.

What Is Moderate vs. Vigorous Aerobic Exercise at the Gym?

Since it’s recommended that we get 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity, per week, it helps to understand the difference between “moderate” and “vigorous.”

One of the main ways to measure activity level is by using the heart rate test. For this test, you measure how many times your heart is beating per minute while you’re exercising, and compare that to your maximum heart rate.

Calculate Your Maximum Heart Rate

The first step is to calculate your maximum heart rate. To find your maximum heart rate, subtract your age from 220. For example, if you’re 50 years old, your maximum heart rate is 220 minus 50 which equals 170 beats per minute.

Moderate Intensity Exercise

Moderate intensity exercise is when you’re working at 50 to 60% of your maximum heart rate. Using our example above, if your maximum heart rate is 170 beats per minute, then 50 to 60% of that would be 85 to 102 beats per minute.

Vigorous Intensity Exercise

Vigorous intensity exercise is when you’re working at 70 to 85% of your maximum heart rate. Using the same example, if your maximum heart rate is 170 beats per minute, then 70 to 85% of that would be 119 to 144 beats per minute.

Measuring Your Heart Rate

To measure your heart rate, AFAC gym offers the Myzone activity tracker that calculates your heart rate with an amazing 99.4% accuracy, which is much more precise than smart watch and wrist band trackers. Myzone also tells you the intensity of your exercise and the Myzone app keeps track of your daily, weekly, and yearly exercise totals for you.

There are also many different types of heart rate monitors, activity trackers, and smart phone apps that can keep track of your heart rate, as well as heart rate monitors that are built into exercise equipment like treadmills, ellipticals, stair-stepping machines, and stationary bikes.

If you don’t have access to a monitor, app, or tracker, you can measure your heart rate manually by checking your pulse on your wrist or neck right after you’re done exercising. Count the number of times your heart beats in 12 seconds, and then multiply that times 5.

What Are the Benefits of Cardiovascular Exercise at the Gym?

A top benefit of regular cardiovascular exercise is that it can help you live a longer, healthier life. Studies show that people who participate in a regular aerobic exercise program live longer than those who don’t. They also have a lower risk of dying from all causes such as heart disease, stroke, and certain cancers. If that’s not enough for you, consider the following other benefits of aerobic exercise.

Your body releases endorphins — These are natural painkillers that give you an increased sense of wellbeing.
It boosts your mood — Cardio may ease the symptoms of depression, reduce anxiety, promote relaxation, and improve sleep.
It’s good for virtually everyone — Regardless of your age, weight, or athletic ability, aerobic activity is good for you, and as your body adapts to it, you will get fitter and stronger.
It helps you stay active and independent — Aerobic exercise helps you stay mobile as you get older. It can also reduce your risk of falls, improve your quality of life, and keep your mind sharp.
It helps keep excess pounds off — When combined with a healthy diet, aerobic exercise can help you lose weight and keep it off.
It increases your stamina, strength, and fitness — People do feel tired when they first start regular aerobic exercise, but over the long haul, they will enjoy increased stamina and less fatigue. It can also help increase lung and heart fitness, as well as bone and muscle strength.
It can ward off colds and flus — Aerobic exercise activates the immune system, making you less susceptible to viral illnesses.
It helps manage chronic conditions — Cardiovascular exercise can help lower blood pressure, control blood sugar, reduce the pain and stiffness of arthritis, improve the quality of life for cancer patients, and manage coronary artery disease.

What Cardiovascular Exercises Can I Do at the Gym?

Most gyms near you should offer a basic selection of cardiovascular exercises to choose from, but AFAC gym is proud to provide our members with what we believe is the widest range of aerobic workouts available in the Thornton, Colorado area. Here are just some of the many cardiovascular workouts you can try as a member of AFAC gym:

What About When I’m Not at the Gym?

The good news is, you can work on your cardiovascular fitness anywhere, even when you’re not at the gym. A good cardio workout doesn’t require any fancy equipment or instructors, just some effort and time. Some of the most common aerobic exercises you can do outside the gym include:

Brisk walking
Jogging or jogging in place
Running
Swimming
Dancing
Cycling
Skiing
Rowing
Jumping rope
Climbing stairs
In-line skating
Hiking
Mountain climbing
Calisthenics
Kickboxing

Kick Your Cardio Into High Gear at AFAC Gym

Whether you’re taking the first step toward being more physically active or you’ve been pounding the pavement for years, we invite you to join us at AFAC gym and check out our incredible range of aerobic exercise options. We promise you’ll never get bored, and you’ll love our friendly, supportive environment. In addition to our cardio options, AFAC gym also has every strength training tool you need to get a well-rounded workout and achieve your fitness goals. It’s all part of our commitment to be the best gym for our members.

For more information about aerobics and the other workouts we offer at AFAC gym, please speak with our personal trainers or a member of our staff. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

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