What Form of Exercise Strengthens the Cardiovascular System (Heart & Blood Vessels)?

A healthy heart plays a key role in your overall well-being. If your heart is healthy, you'll have a reduced risk of heart attacks and strokes, better circulation, lower blood pressure and fewer blood vessel problems. Regular aerobic exercise is the key for maximizing your cardiovascular health. Eating a healthy diet, avoiding smoking and managing your stress can also help keep your heart healthy.

Aerobic Exercise Basics

• Aerobic exercise, also called cardiopulmonary or "cardio," works many muscle groups rather than just a single target area. Aerobic means "with oxygen"; in addition to causing your heart to pump harder, aerobic exercise also works the lungs. As your heart rate increases, so does your rate of breathing so that your lungs can deliver more oxygen to your bloodstream and thus to your muscles. Over time, aerobic workouts strengthen your cardiac muscle and lungs while improving the health of your blood vessels. Any exercise that gets your heart rate up and increases your rate of breathing counts as aerobic exercise. A few examples of aerobic exercise include running, walking, jumping rope, bicycling and Hula Hooping.

Recommendations

• The U.S. Centers for Disease Control and Prevention advises that adults should get 75 minutes of high-intensity aerobic exercise per week. If you're doing moderate-intensity exercise such as walking, you'll need 150 minutes per week. Aerobic exercise also plays a significant role in weight loss by burning more calories than strength training or targeted toning; MayoClinic.com recommends 300 minutes per week of cardio if you're trying to lose weight.

Exercise Routine Variations

• If you're bored with your usual cardio routine or hoping to rev up the intensity of your workout, try interval training. Interval training strengthens your heart and muscles by alternating between intervals of high- and low-intensity exercise. For example, you might sprint for one minute, then walk at a brisk pace for one minute, changing your speed throughout your workout. Another alternative is circuit training, which uses brief circuits of strength training -- usually two or three different exercises -- followed by a longer period, say five to 10 minutes, of aerobic exercise.

Precautions

• Because aerobic exercise gets your heart pounding, it does carry some risks. If you have a history of heart or breathing problems, talk to your doctor before beginning a new exercise routine. Remaining hydrated can help you control your heart rate, and proper breathing -- rather than hyperventilating or holding your breath -- is key for keeping your routine healthy and comfortable.