What is cardiovascular endurance?
Cardiovascular endurance, or aerobic fitness, is the ability of your heart and lungs to supply the oxygen you need during moderate to high-intensity exercise.
If you have good cardiovascular endurance, you can exercise at moderate intensity for long periods of time (and at high intensity for a while) before tiring. This is so your body can continue to get the oxygen it needs during exercise.
Why is cardiovascular endurance important?
Strong cardiovascular endurance allows your body to circulate blood effectively so you can deliver more oxygen to your cells. This oxygen serves as an energy source to power the cells of your tissues and muscles.
Benefits of Cardiovascular Endurance
Cardiovascular Endurance has many benefits, including:
- Improved cholesterol and blood pressure levels.
- Reduces the risk of many diseases, such as heart and blood vessel disease.
- Helps you live longer.
- Strengthens your heart and lungs.Helps you complete everyday tasks (like carrying a laundry basket or climbing stairs) with little effort.
- Improve brain function.
- Increased feelings of emotional well-being.
- Improve your quality of life.
How is cardiovascular endurance measured?
Using specialized equipment, you can measure your estimated maximum oxygen consumption through tests involving:
- Cycling in the gym on a stationary bike.
- Walk on a treadmill.
- Run a set distance in a set time.
- Perform a shuttle run (this counts how many times you can run between two points 20 meters or about 66 feet apart while maintaining a given speed).
The advantage of using the space shuttle is that no equipment is needed. To evaluate the cardiovascular endurance of school teammates, coaches can count how many times each student can run between two designated points.
What are the typical results of a cardiovascular endurance test?
Active young people can have a maximum oxygen consumption (use) of 35 to 50 ml of oxygen per kilogram of body weight per minute. Endurance athletes may use 70 to 85 ml of oxygen per kilogram of body weight per minute.
People who have had a stroke may have peak oxygen consumption ranging from 8 to 23 ml of oxygen per kilogram of body weight per minute. With moderate aerobic exercise, they can improve this by 10-15%. How to improve your cardiovascular endurance
Sports activities that increase the amount of oxygen flowing to the body can increase and improve your cardiovascular endurance. You can start with 10 to 15 minutes of cardiovascular endurance exercises every day. Then you can challenge your body little by little by adding a few minutes each day. (Adults should exercise at least 150 minutes per week.)
Besides adding more minutes, you can increase the distance or increase the difficulty by increasing the incline of the treadmill. All of these push your body stronger and improve your cardiovascular endurance.
A study of elementary school children found that they increased their cardiovascular endurance after attending physical education classes four times a week instead of twice a week.
What is cardiovascular endurance exercise?
Cardiovascular endurance exercises cause you to breathe in more oxygen and increase your heart rate. Examples of cardiovascular endurance activities include:
- Swimming.
- Ride bicycle.
- Dance.
- Jogging.
- Walking.
- Jump rope.To go up the stairs.
No matter your age, you can improve your cardiovascular endurance. Ask a healthcare professional to help you develop a plan to improve your cardiovascular endurance. You'll feel better and have an easier time completing daily tasks. Start slowly and be persistent for the best results.
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