Cardiovascular Exercise Safety Precautions
By Chad Tackett
Cardiovascular exercise has received a lot of attention
over the last 15 years as the centerpiece of physical fitness, weight
management, and cardiorespiratory (heart and lung) health. The terms
cardiovascular exercise, cardiorespiratory fitness and aerobic exercise
are all synonymous. This kind of exercise requires large muscle movement
over a sustained period of time, elevating your heart rate to at least
50% of maximum level. Examples include walking, jogging, biking, swimming,
and any other repetitious activity that can be performed over an extended
period of time.
Cardiovascular exercise has numerous benefits. They include
a decreased blood pressure, increased HDL (good) cholesterol (high-density
lipoproteins responsible for removing LDL (bad) cholesterol from the
cells in the arteries and transporting it back to the liver for removal
from the body), decreased LDL cholesterol, decreased body fat, decreased
glucose-stimulated insulin secretion (this increases capillary density
and blood flow to active muscles), increased heart and lung function
and efficiency, and decreased anxiety, tension, and depression.
All of these benefits combine to help lower your risk of
cardiovascular disease by reducing risk factors like obesity, hypertension,
and high blood cholesterol. In addition, cardiovascular exercise serves
as a foundation for the activities of daily living, sports, and other
outdoor activities. Activities such as tennis, golf, skiing, dancing,
basketball, volleyball, boxing, hiking, and strength training programs
all benefit from cardiovascular exercise. Your enjoyment of day-to-day
and physical activities will also greatly benefit because you will have
more stamina, less fatigue and less risk of injury. However, there are
several precautions you should take to help maximize exercise safety.
Post-meal Exercise
Cardiovascular exercise soon after a full meal can compromise oxygen
and nutrient delivery to the working muscles, and cause gastric discomfort.
Thus, you should wait at least 60-90 minutes after a full meal before
engaging in cardiovascular exercise. The level of exercise and the amount
and type of food consumed affect the time required for digestion to
be completed before beginning exercise. The higher the exercise intensity
and/or the greater the amount food consumed, the longer the time should
be between eating and exercising.
Exercising in Hot Weather
Another factor that increases the risk of injury and complications is
exercising in hot weather. The following are guidelines to prevent heat
stress:
1. Allow 1-2 weeks for acclimatization
to a hot environment
2. Avoid training in the hottest part
of the day, usually between 10 a.m. and 4 p.m., during the summer.
3. Drink water before, during and after
exercise. During prolonged cardiovascular exercise, drink 4-6 ounces
of fluids (preferably water) every twenty minutes.
4. Wear loose-fitting clothes that allow
for evaporation of sweat.
5. Decrease training intensity by monitoring
heart rate in hot environments.
6. Take a 10-15 minute rest for every
45-60 minutes of physical activity.
7. Give special consideration to, and
use caution if you are a heat-sensitive person (obese, unfit, history
of heat stroke, etc.).
Pollutants
Pollutants can also have adverse effects on the body. This is of concern
if you exercise outdoors in or near big cities. Some common ones include
ozone, carbon monoxide, and sulfur dioxide. The most problematic of
these pollutants is ozone, or smog, which is caused by the combination
of ultraviolet light and emissions from internal combustion engines.
Ozone exposure may impair lung function during cardiovascular exercise.
Carbon monoxide is another common air pollutant that can reduce exercise
safety and effectiveness. This is caused by exposure to crowded freeways
or smoke filled rooms. Sulfur dioxide is not a major irritant for most
people, but those with asthma or bronchospasms tend to be adversely
affected by it.
Cardiovascular exercise provides many important benefits
that cannot be achieved by any other exercise or activity. Cardiovascular
exercise is also very convenient; you can do it in the outdoors or inside
while watching television or reading a book. However, when enjoying
this great form of physical activity, be sure to adhere to these precautions
so that your program is not only effective, but safe as well. Good luck:
I hope you enjoy all the wonderful benefits of a safe and effective
cardiovascular exercise program.
This article was provided by GHF.
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