Cardiovascular activity includes all activities and exercises that make the heart and lungs work harder and adapt in a positive way. There are two kinds of cardiovascular activities: aerobic and anaerobic. Aerobic activities are fueled by fat stores and glycogen, whereas anaerobic exercises are fueled by muscle glycogen.
Aerobic activities include biking, swimming, climbing stairs and jogging. The American Heart Association recommends 25 minutes of vigorous aerobic activity three times per week or a total of 30 minutes of activity five times per week if the activity is moderate. For those who want to lower blood pressure and cholesterol, the requirement is much higher. These individuals should engage in 40 minutes of moderate to intense activity three to four times per week.