The harder you work out the more benefits you will have on your Cardiovascular fitness. As well as the more frequently you work out and the harder you work out I realize this is verges on common sense. That being said I found this research article posted by the American Society of Clinical Nutrition had some interesting findings to how hard you work out or what is called in the research "intensity" and benefits for cardiovascular fitness. The article can be accessed at http://www.ajcn.org/content/75/5/818.full. Their specific findings for their study found only a significant increase in cardiovascular fitness in the high intensity group. Granted this was a study for obese 13 - 16 year old children and could be argued against its applicability to adults. Also they did mention that both moderate and high intensity exercise did show improved body composition. So in short moderate and high intensity exercise is good for general health. However, if you want to make the "the old ticker" healthier you should push yourself a little harder.
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