Whether you are training for a marathon, hiking up a mountain, or climbing the stairs to your bedroom, there is one thing you will need for all three activities: cardiovascular endurance. Show Understanding cardiovascular endurance is the first step to being able to improve it. We’ll touch on what cardiovascular endurance is, how to measure it and how to improve it. What Is Cardiovascular Endurance?Cardiovascular endurance is a measure of how well you can perform large-muscle, dynamic exercises at moderate to high intensity for an extended period of time (typically over 20 to 30 minutes). It is a measurement of your body’s ability to remove carbon dioxide and pump oxygen-rich blood to your organs. This makes cardiovascular endurance a direct indicator of heart function, lung capacity, and muscle function. If you have high cardiovascular endurance, you’ll be able to perform intense exercises and workouts longer than someone who has low cardiovascular endurance. Here’s the science behind it: When you inhale, your body draws in oxygen from the outside world, filling your lungs. Some of this oxygen helps you continue breathing while other oxygen atoms are transferred into the bloodstream. This oxygen-rich blood then travels to the heart where it’s pumped out to your muscles, cells, and organs through the circulatory system. When you engage in strenuous physical activity, your muscles need more oxygen than when you’re resting. This means your cardiovascular system works harder than normal to move oxygenated blood to your working muscles. If you have poor cardiovascular endurance, you won’t get enough oxygen to your muscles and you may feel light-headed or start to experience fatigue. How To Measure Cardiovascular EnduranceCardiovascular endurance involves measuring the amount of oxygen your body uses during intense exercise. There are two metrics used to provide insight into the health of your cardiorespiratory system: METs and VO2 Max. METsMetabolic equivalent (MET) is a ratio of the amount of oxygen consumed while at rest compared to the amount of energy expended when you’re exercising. One MET is the calculation of how much energy, measured in calories, you expend while at rest. The number of METs you use up during exercise indicates how much harder you are working. These MET scores can be derived from a stress test using a treadmill or stationary bike, usually performed at a medical facility or sports clinic. VO2 MaxThe second test measures your VO2 Max, which is also known as maximal oxygen uptake. This test measures the maximum amount of oxygen your body consumes during sustained and exhaustive exercise. The test is performed while an individual performs graded maximal exercise on a treadmill or a bike, while wearing a mask measuring oxygen consumption as well as a heart rate monitor. VO2 Max tests are generally expensive and performed by a clinician or exercise physiologist. Why Cardiovascular Endurance MattersHaving high cardiovascular endurance means you can perform strenuous activities for longer periods of time. This is important not just in the gym, but for performing daily tasks in everyday life. Increasing cardiovascular endurance has a positive impact on overall health and fitness. Focusing on improving cardiovascular endurance can also be beneficial to maintaining a healthy body composition, due to performing higher levels of aerobic activity. Additionally, you may experience improved sleep, decreased stress and improved immune system. The good news is that cardiovascular endurance can be improved with small changes to daily movement and exercise. How To Improve Cardiovascular EnduranceThe best way to improve your endurance levels is to increase the volume and intensity of your exercise. While all types of exercise can improve endurance, some are more effective than others. Aerobic activity is particularly useful as it involves sustaining high output for extended periods of time. This can help increase your heart’s stroke volume, so your heart will become more efficient in pumping oxygenated blood to muscles with every beat. It may also help improve lung capacity, meaning you’ll increase your VO2 max over time. Aerobic exercise is different from anaerobic exercises, which involve short bursts of energy and include activities like weight training programs, high-intensity interval training (HIIT), and sprints. Endurance exercises like jump rope, running, swimming, dancing, and mountain biking are all great aerobic activities. You can also play sports including: soccer, hockey and basketball. Basically, you’re looking for exercises that require you to maintain moderate activity levels for long periods of time. This will help train your body to use oxygen more efficiently and improve your cardiovascular endurance. Anaerobic exercise programs on the other hand are also important as they can strengthen your ability to perform at peak levels. This will help increase your VO2 max, and over time, you’ll be able to perform at a higher intensity without feeling fatigued as quickly. Incorporate higher intensity exercises such as calisthenics, heavy weightlifting, and resistance training to improve your cardiovascular endurance. How Biostrap Can HelpWhen it comes to health and performance, Biostrap is the ultimate tool. Our devices make it easy to track health metrics and give you insights into your overall health and performance. Whether you’re looking to maximize your endurance training or focus on strength training and working certain muscle groups, our devices make it easy to reach your goals. Our Biostrap Recover Set is perfect to monitor your health while you’re asleep. Besides various sleep parameters, it measures your resting heart rate, oxygen saturation, heart rate variability, and respiratory rate. To accurately track your active heart rate, HRV, caloric expenditure and heart rate progression, make sure to grab one of our external heart rate monitors — armband or chest strap. With the Biostrap Active Set, you can track everything from rep consistency and caloric burn to exercise duration and heart rate progression, so you can quantify and work toward improving your cardiovascular endurance! Cardiorespiratory endurance is an indication of a person’s overall physical health. Cardiorespiratory endurance tests monitor how well the heart, lungs, and muscles perform during moderate to high-intensity exercise. Increasing cardiorespiratory endurance improves oxygen uptake in the lungs and heart and can help a person sustain physical activity for longer. Other names for cardiorespiratory endurance include cardiovascular fitness, cardiovascular endurance, and cardiorespiratory fitness. In this article, we discuss what cardiorespiratory endurance is, how a person can measure it, and why it is important. We also look at how to improve cardiorespiratory endurance, including some examples of exercises. Share on PinterestJumping rope can improve cardiorespiratory endurance. Cardiorespiratory endurance measures how well the body performs during long periods of exercise. A person with high cardiorespiratory endurance can sustain high-intensity activities over an extended period without getting tired. Measuring a person’s cardiorespiratory endurance involves examining how well their body takes in and utilizes oxygen. When a person inhales, their lungs fill up with air and some of the oxygen it contains passes into the bloodstream. This oxygen-rich blood then travels to the heart, which circulates it around the body to the tissues and organs that need it. The muscles require an adequate supply of oxygen and other nutrients to work properly during high-intensity or extended periods of exercise. If the muscles do not get enough nutrients, waste products begin to accumulate and cause fatigue. A person’s level of cardiorespiratory endurance can directly affect their physical performance. Tests that measure cardiorespiratory endurance include: Metabolic equivalentsMetabolic equivalents (METs) refers to the ratio between the energy expended during physical activity and the energy expended while at rest. Finding a person’s MET involves measuring how much oxygen their body uses at rest. Maximum oxygen uptakeMaximum oxygen uptake (VO2 max) test determines the maximum amount of oxygen the body is capable of using during high-intensity activities, such as sprinting or biking. The VO2 max test typically involves running on a treadmill or pedaling on a stationary bike as fast as possible. During the test, the person wears a chest strap or other body attachment that records their heart rate and a face mask that measures oxygen consumption. Cardiorespiratory endurance indicates a person’s level of aerobic health and physical fitness. This information can benefit everyone, not just professional athletes. Having a high cardiorespiratory endurance generally means that a person can perform high-intensity exercise for longer. People trying to lose weight may want to focus on increasing their cardiorespiratory endurance because doing higher-intensity aerobic activities can help a person burn more calories. Scientific research also suggests some other potential health benefits from having an improved cardiorespiratory endurance. For example:
People can improve their cardiorespiratory endurance through regular exercise. The authors of a 2019 study reported that resistance training, endurance training, and high-intensity interval training led to improvements in cardiorespiratory endurance and muscular strength among adults who were aged 40–65 years old and who were not previously physically active. A 2017 study investigated the effectiveness of a 12-week cross-circuit training program in students who were overweight and had intellectual disabilities. The researchers found participants who followed the training program had an improved exercise endurance, muscle strength, and body mass index. The following exercises can help improve cardiorespiratory endurance, build muscle, and burn calories. People can perform these physical activities at home or add them to their gym routine. Try doing these exercises in sets of 10–15 repetitions, or as many repetitions as possible for 1 minute with a 20-second break in between sets. Jumping jacks:
Burpees:
Mountain climbers (running planks):
Side-shuffle touches:
Other exercises that can help improve cardiorespiratory fitness include:
Cardiorespiratory endurance is a measure of how well the heart, lungs, and muscles perform during moderate to high-intensity physical activity. Getting regular physical activity, especially aerobic exercise, can improve cardiorespiratory endurance. Aerobic exercises can help promote heart and lung health and improve how well the body circulates and utilizes oxygen. |