# Cardiovascular Exercise
Confidence: high
Last verified: 2026-05-22
Generation: ai_assisted


## TL;DR

Cardiovascular (aerobic) exercise strengthens the heart and lungs through sustained rhythmic movement using large muscle groups. ACSM recommends: 150 minutes moderate or 75 minutes vigorous aerobic activity weekly. Benefits: reduced cardiovascular disease risk, improved mood, better sleep, weight management, longevity.

## Core Explanation

Types: running, cycling, swimming, brisk walking, rowing. Target heart rate: 50-85% of maximum (max ≈ 220 - age). HIIT (High-Intensity Interval Training): alternating intense bursts with recovery — efficient for fitness gains. VO₂max: maximum oxygen uptake — gold standard fitness measure, declines ~10% per decade after 25. Exercise releases endorphins and BDNF (brain-derived neurotrophic factor).

## Further Reading

- [ACSM Guidelines for Exercise Testing and Prescription (11th Ed)](https://www.acsm.org/read-research/books/acsms-guidelines-for-exercise-testing-and-prescription)