How to Enhance Cardiovascular Endurance

Photo by: Bigstockphoto
Photo by: Bigstockphoto

What is cardiovascular endurance and why is it important? Cardiovascular endurance is the body’s ability to endure stress and overcome challenging workouts for an extended period. To enhance stamina and endurance, one must have a strong set of lungs and heart. Developing a strong heart and respiratory system allows you to take on any challenge with ease. Cardiovascular endurance also reduces the risk of heart disease! But what can you do to strengthen your heart and lungs? Let’s find out:

Say Yes to Cardio

Cardio workout is the best exercise to develop a strong pair of lungs and heart. Walking and running make a great workout because they do not require an exercise machine. You can always run or walk any time of the day to tone the legs and strengthen the lungs.

Start your workout gradually if you are doing this for the first time. Walking or running just 10 to 15 minutes is enough for one session. As the body adjusts to the rigors of working out, you can increase your workout time to 30 to 60 minutes every day or every other day. The key is consistency. You want to work out regularly to strengthen the body and boost endurance.

Try Aerobic Exercise

If you are ready for a more challenging workout, you can either perform aerobic exercise at home or enroll for a step and dance aerobics class. Aerobic exercise is one of the best ways to improve heart rate and lung capacity. The constant movement of the arms and legs tones the upper and lower body.

Plus, if you are attending an aerobics class, you can join and interact with other students, making every session fun and exciting for everyone. A trained certified group fitness instructor usually conducts aerobic classes. Each class lasts about 45 to 60 minutes.

Go for Low-Impact Workout

Walking, running, and aerobic workouts are some of the best cardio exercises to enhance endurance. However, these workouts aren’t exactly kind on the joints. If you are suffering from joint problems or you are genetically predisposed to joint pain, we recommend choosing low impact exercises.

Swimming and bicycling are the perfect low impact exercises because they tone the muscles, increase heart and lung strength without stressing the joints. These low impact workouts will torch a large number of calories without straining the ligaments and tendons.

High-Intensity Lifting

Technically, weight lifting is not considered as a cardio workout. But if you adjust the pace of weight lifting, you can turn weight lifting into an excellent cardio exercise. The key is to use weights at a rapid pace. High-intensity lifting targets specific muscle groups while improving endurance. This workout can strengthen the heart and the lungs while speeding up the metabolic rate.

Adjust Your Rest Time

To maximize your workout, reduce your rest time in between sets. Usually, you have to give yourself 30 to 90 seconds of recovery time in between sets. Sacrificing a few seconds of rest time is a great way to increase the heart rate and develop stronger lungs. Of course, do not overdo this otherwise, there is a good chance that you’ll sustain an injury as you exercise!

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