The Better Your Cardiovascular Endurance, the Longer You Can Perform Physical Activities

Elvis Elvis

Okay, so what’s the big deal about cardiovascular endurance? Well, it may just be the most important of the 5 components of physical fitness! Why?

Well, your heart does the same thing for your body that your engine does for your car. The heart takes vital oxygen and delivers it to your blood, muscles, and most importantly, your brain.

It’s safe to say that you need to have a heart that’s in shape, don’t you think?

If your heart is not in shape, then I can guarantee you that some part of your body is not getting the oxygen which it needs to function at maximum efficiency.

I could easily go into a bunch of jargon and break down how your cardiovascular system really works. However, that really would not teach you much about improving your cardiovascular endurance.

How to determine your target heart rate:

You must understand the proper intensity level at which you should train, for your the rate at which you can effectively increase your cardiovascular endurance depends on it.

The Better Your Cardiovascular Endurance, the Longer You Can Perform Physical Activities

You should know your upper and lower target heart rate zones. To do this,

  • 1) Take your age, and subtract if from 220. This will give you your maximum heart rate. Then,
  • 2) Determine what 60 percent of your maximum heart rate is. This will give you your lower target zone. Finally,
  • 3) Determine what 80 percent of your maximum heart rate is. This will give you your upper target zone.

Now, write your upper and lower target heart rate zones down because they’re very important for you to know.

Your heart rate (beats per minute) should always fall within the upper and lower boundaries or your target zone.

Okay, with those numbers in mind…

Things to keep in mind:

  • Perform aerobic exercise which allows you to stay within your target heart rate zone- Training in the “zone” is the best way to ensure that you’re giving your heart a workout, and that’s the key to making it a healthier muscle.
  • When first starting out, stay in the lower area of your target zone- If you’re not used to doing aerobic training, then it’s not gonna initially be a walk in the park. Take it easy at first, so you don’t burn yourself out. There’s plenty of time to increase the difficulty!
  • As you progress, start trying to work in the uppper boundaries of your target zone- As your heart becomes stronger and more efficient, you’ll notice that aerobics become easier. Raise the difficulty by training in the upper boundary of your target zone. Don’t overdo it though!

You’ll want to perform this type of training for about 15-60 minutes a day and about 3 or 4 days a week, depending on your fitness level.

I have found that in most cases, if you’re performing a physical activity which allows you to stay in your target heart rate zone, then you’re doing just what you need to be doing. But what about a set program?

There’s really no need to buy a program specifically for increasing your cardiovacular endurance. The most it will tell you are some various excerices which you can do to keep things interesting.

Exercises for increasing your cardiovascular endurance:

  • Running- The king of exercises for increasing cardiovascular endurance. Treadmills are boring. Find a nice trail, grab a friend, and take a jog somewhere. You’ll find this much more enjoyable than spending an hour running nowhere on a treadmill!
  • Biking- If you’d rather bike, then you can do that too! Find a safe area where you can ride and keep up a good pace, grab a buddy, and take off.Or, if you’d prefer, then you can use a stationary bike because they do provide some training modes which you won’t be able to duplicate on a real bike. Either method works.
  • Swimming- If you like to swim, or you want the ultimate way to stay cool while working out, then swimming laps is your winner. As long as you can stay within your target zone, then swim away!
  • Sports- Sporting is a great way to get an aerobic workout. As long as you are able to stay within your target heart rate zone, then any sport you enjoy doing is a great one!

The road ahead…

Personally, I feel that cardio becomes boring if you do the same thing all the time. That’s why you should mix things up. As long as you get some good cardio in at least 3 times a week, then you’re good to go.

If you keep those things in mind, then you’ll definitely be on your way to increasing your cardiovascular endurance.

Good luck!