Slow paced cardiovascular exercises: First station to a better heart

Slow paced cardiovascular exercises, also known as aerobic exercises, are a great way to improve your cardiovascular system, especially if you are just starting to exercise or you have heart disease.

Matter of fact is that, in a way that regular exercise is necessary for keeping you healthy and fit, that way aerobic exercises are, or at least they should be, an important part of your exercise regime. If nothing else, you should use them at least for a warm up, before any kind of activity.

Slow paced cardiovascular exercises are types of exercises that are preformed for longer periods of time at moderate pace which for some people is quite boring.

This doesn't need to be the case. There are many types of aerobic exercises that you can choose from. That way, you can get all the benefits of aerobic exercises which are proven to be the best exercises for people with heart problems, especially if you are just starting to exercise.


  • Walking
  • Walking is the most basic aerobic activity that we perform every day although these days many of us are tied to desk because of our jobs. If you have this kind of job take a short break every once in a while and have a short walk. Also, at your spare time, you can take a walk with your friend/partner or take your dog for a walk, if you have one.

  • Running/Jogging
  • This is the main aerobic exercise which is preffered by most people and all you need is your will and running shoes. You can run on a treadmill or outside. If you can, rather workout outside, preferably in the nature. If you are a beginner, start slow and work your way up.

  • Swimming
  • First of all, not every one knows how to swim but we can all learn. Swimming is great because it doesn't put much stress on your joints, it is a great way too cool down during hot weather and it's the best type of exercise for people with back pain. During winter season you can join a club and still swim recreationally.

  • Cycling
  • Cycling can be one of the most enjoyable cardiovascular exercises. Gather a few friends, rent a few bicycles, if you don't have any and have your own tour. Choose nature insted of city, if you can. Cycling is also great because it doesn't put much stress on your back, knees, hips and ankles while it strengthens your leg muscles and your heart. Professional cyclists that do "Tour de France" have the lowest heart rates of any athlete due to the fact that, besides there legs, only working muscle is the heart muscle. If you don't know how to ride a bike, you can choose stationary one but then you are missing a lot.

  • Aerobic Dance
  • If you like to dance, this is the right aerobic activity for you. Practice it at home or join a dance club and invite your partner or friends to join you. Aerobic dance is a great entire body exercise that improves not just your fitness level but also your agility and flexibility.


    Aerobic exercises can improve your overall health because of which you should make them important part of you exercise regime. Below are just a few of many benefits that you can get from regular aerobic training.

  • Improved heart function
  • Weight loss and weight management
  • Improved oxygen utilization
  • Removes toxins throught perspiration and exercise induced lymph drainage
  • Improves mood and energy levels
  • Lowers high blood preassure as well as heart rate
  • Increases HDL "good" cholesterol
  • Reduces level of triglycerides and LDL "bad" cholesterol in the blood
  • Improves glucose metabolism which reduces insulin resistance that lowers the risk of diabetes

    There are some guidelines to be followed, in order to avoid overtraining and side effects that regular exercise can cause, especially aerobic exercises.

  • Injuries to the Feet, Ankles, Spine, Joints and Knees Caused by Repetitive Motion
  • This is caused by constant repetitive motion, during aerobic training, that can last for an hour. It can lead to loss of cartilage which in normal conditions acts like a cushion. If there is not enough cartilage, you may experience pain, joint deformities and limited range of motion.

  • Increased Cortisol Production
  • Exercising too frequently for too long, which is quite often when it comes to aerobic exercises, can adversely affect your hormonal balance and immune system which can reflect on your physical, emotional and mental health. It is caused by increase in stress hormones, cortisol being the most significant. Cortisol by itself ain't bad but too much of it is not good. Long term elevated cortisol suppresses your immune system, causes breakdown of muscle tissue, increases fat storage and affects other hormones like testosterone, DHEA, HGH and estrogen, in a bad way.

  • Oxidative Stress
  • Prolonged cardiovascular exercises can lead to excesive free radical formation which causes oxidative stress. Oxidative stress may break down tissue and increase the risk or cancer as well as heart attack.

  • Decrease of Fast-Twitch and Increase of Slow-Twitch Muscle Fibers
  • Decrease of Fast-Twitch muscle fibers causes the loss of explosive power and speed which is normal part of aging but it shouldn't be a side effect of your training, related to too long and too frequent aerobic exercises.


    To get the most of aerobic exercises and avoid side effects related to overtraining, limit your workouts at three aerobic training sessions per week lasting from 20 minutes to max 1 hour.

    If that is not enough for you, consider including 1-3 anaerobic training session in between cardiovascular exercises. That way you maximize your cardio training results and get all the benefits that anaerobic training provides.

    If you have back or joint problems, consider cycling or even better swimming as part of your regular aerobic training.

    If you start to feel exhausted due to overtraining, take a break and give your body a chance to recover. The best way to do this is to sleep and eat healthy foods which includes fruits, vegetables, healthy carbs and fats as well as enough protein, in order to give your body nutrients necessary for recovery.

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