Cardiovascular endurance, also known as aerobic or endurance exercise, is a critical component of overall fitness. This type of exercise improves your heart health, as well as your lungs and muscles by training them to deliver oxygen-carrying blood more efficiently, says Nemours Foundation. It’s not just for seasoned athletes, either: anyone can benefit from a regular cardiovascular workout. Whether you want to lose weight, keep up with the kids or just feel more energetic throughout the day, this article will help you find a cardio workout that works best for you and see improvements in your fitness over time.
Aim to work up to 30 minutes of your chosen cardio exercise, at least three days a week. Whether you are a beginner or have been doing a cardio workout for awhile, always start with 5-10 minutes of a warm-up activity to get your body ready and improve blood flow to your muscles. It’s a good idea to talk with your doctor before starting a new exercise routine. You’ll likely be told to begin at a slower pace, especially if you have any preexisting conditions or injury history.
The best cardio workouts vary widely and can include anything from running to dancing. The important part is that the workout be rhythmic and dynamic, and at a moderate to high intensity. In order to boost your endurance, try to train at a higher intensity than you are used to, but don’t push yourself too hard to the point that you can’t complete your workout.
You can track your progress over time by measuring how quickly your heart rate returns to a resting state after you’ve finished your workout. You can use a heart rate monitor or simply pay attention to how you feel using a scale of 1-10. When you’re talking easily during your workout, that’s a level 2 or 3. If you’re sprinting all out, that’s closer to a 10.
Cardiovascular exercise can be fun and engaging, so don’t let the thought of a treadmill or the gym intimidate you. You can take your cardio workouts outdoors on a jog around the block, on a bike ride through the park or even by swimming in the pool. It’s also possible to do cardio exercises at home, using equipment like a jump rope or resistance bands.
To keep your body fit and healthy, the US Department of Health and Human Services recommends adults aim for 150 to 300 minutes of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity exercise each week. Cardiovascular endurance is one component of a healthy lifestyle, which also includes muscle-strengthening and balance and flexibility exercises. cardio fitness