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Research shows us that cardiovascular fitness protect against heart disease as well as many other health issues.

When your fitness level raises, your risk of heart disease lowers.

And building up your cardio fitness level isn’t as hard as you may think. Anything that you do that involves moving, will raise your heart rate. That is the very basis of cardiovascular exercise.

Start small and work your way up. Try a walk, a swim or even jogging. Start slow and work your way up to walking faster, swimming longer or jogging farther.

The goal is to get at least 30 minutes per day or more, in order to make sure that your heart is as healthy as it can be.

According to Nieca Goldberg, M.D., chief of Women’s Cardiac Care at Lenox Hill Hospital in New York City, “Cardiovascular exercise is any activity that involves the large muscles in the body, raises the heart rate, and is continuous and rhythmic”.

This can include biking, dancing, walking, jogging, swimming, or even playing ball with the kids.

Here is a great 30-Minute Cardio Workout by The CafeMom Studios.

With this workout you will get a great workout while burning fat and calories!

This particular workout uses high intensity exercises to get your heart rate up and then the intensity level is lowered so you can get your heart rate lowered down. Cardiovascular Exercises like these are especially important for women and moms. Incorporating cardio into your daily workout routine will make sure that you have the high energy levels that all moms need.

Stick with your cardio, it may seem hard to do at first but, don’t quit. The more you do it, the easier it gets!

This workout is designed by Fitness instructor Chana Balk and is boot-camp style workout that will help you strengthen your body, condition your core and get your heart rate going.

Image: Arya Ziai