The best way to improve the strength of your heart and lungs is through aerobic exercise, which is an activity that engages large muscle groups in a sustained effort that raises your heart rate and increases your breathing.
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Proper breathing is essential during exercise. During aerobic activities, such as running or swimming, a good breathing pattern ensures that your working muscles will continue to receive the oxygen they need to keep contracting.
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Running and cycling are both excellent forms of aerobic exercise. Both allow you to engage large muscle groups in a sustained activity, which elevates your heart rate and delivers a wide variety of health benefits. Running burns more calories than cycling, and it can make your heart work a little harder.
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Swimming and cycling are both excellent forms of aerobic exercise, particularly for people who don’t like to run. Cycling has the edge in convenience; it’s easier for most people to hop on a bike than it is to find a pool or a natural water body where they can do a swim workout.
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You can chalk up a wide range of health benefits to regular exercise like distance running, and one key measure of those benefits is your resting heart rate, or pulse.
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The best exercises for improving cardiovascular endurance are activities that elevate your heart rate and keep it elevated for a sustained period of time.
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Your heart rate increases when you begin to exercise, then plateaus off and remains elevated for a prolonged period as long as you maintain the same pace. If you increase your effort, it will go even higher until you reach your maximal capacity.
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Your heart rate slows down when you stop exercising. Your pulse two minutes after exercise is what is called your "recovery heart rate," and that rate will go down as you become more fit. The actual numbers vary because everyone's heart rate varies--even between similar people at similar fitness levels.
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Your resting heart rate can tell you a lot. It can reflect your level of fitness, the air temperature, the altitude, how recently you ate and how many cups of coffee you drank this morning. A high resting heart rate can also signal whether you are at risk for atherosclerosis, sudden death or cardiovascular disease.
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People of all ages and skill levels compete in swimming, and the type of swim meet or swimming event they are entering determines the types and lengths of the races they swim. Swim meets are held in either short-course pools that are 25 yards or 25 meters long, or long-course pools that are 50 meters long.
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