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What Is Cardiovascular Endurance

Cardiovascular endurance is a measure of how well the body can perform moderate to high intensity whole body exercises for an extended period of time. It can be improved through aerobic exercises like walking, running, or swimming that raise the heart and breathing rates for at least 30 minutes per day 3-7 days per week. This can lead to benefits like a lower risk of diseases, better strength and stamina, and a more active immune system. People looking to increase their cardiovascular endurance should start with 15 minutes of exercise and gradually increase duration and intensity over weeks.

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111 views3 pages

What Is Cardiovascular Endurance

Cardiovascular endurance is a measure of how well the body can perform moderate to high intensity whole body exercises for an extended period of time. It can be improved through aerobic exercises like walking, running, or swimming that raise the heart and breathing rates for at least 30 minutes per day 3-7 days per week. This can lead to benefits like a lower risk of diseases, better strength and stamina, and a more active immune system. People looking to increase their cardiovascular endurance should start with 15 minutes of exercise and gradually increase duration and intensity over weeks.

Uploaded by

Luise Mauie
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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What Is Cardiovascular Endurance?

 Reviewed by Dan Brennan, MD on November 27, 2021

IN THIS ARTICLE

 Effects of Aerobic Exercise 


 Benefits of Cardiovascular Endurance 
 How to Increase Your Cardiovascular Endurance

Cardiovascular endurance is a measure of how well you can do exercises that


involve your whole body at moderate to high intensity for an extended time.
Improving your cardiovascular endurance can make it easier for you to carry
out your daily tasks. It can also lessen your risk of diseases such as diabetes,
heart disease, and stroke. 

Effects of Aerobic Exercise

You can raise your level of cardiovascular endurance by doing exercises that
increase your heart and breathing rates, or aerobic exercise. According to
many experts, aerobic exercise is the most important part of physical fitness. To
achieve cardiovascular endurance, you should exercise aerobically 30 minutes
per day, 3 to 7 days per week.

When you do aerobic exercise, your body responds in the following ways:

 Your heart pumps more efficiently.


 Your lungs work better.
 Your blood volume and delivery system are improved.
 Your resting heart rate is lowered.
 Your heart pumps out more blood.
 Your muscles get stronger.
 Your ligaments, tendons, and bones get stronger.
 Your body is more able to use fat as an energy source. 

Benefits of Cardiovascular Endurance

As you increase your cardiovascular endurance through aerobic exercise, you'll


get stronger and fitter. You'll also reap the following benefits: 

Lowered risk of disease. Aerobic exercise reduces your risk of developing


many diseases, including: 

 Heart disease
 High blood pressure
 Obesity
 Type 2 diabetes
 Some types of cancer
 Stroke
Better strength and stamina. Your heart and lungs will get stronger as you
exercise. You'll also gain bone and muscle fitness. You may feel tired when you
first start exercising, but you'll develop stamina over time.

A more active immune system. You're less likely to catch viral illnesses such
as colds and flu if you're a regular exerciser. Your immune system is activated
by aerobic exercise. 

Managed weight. Aerobic exercise, together with a healthy diet, can help


you lose weight and keep it off.  

Stronger bones. Weight-bearing aerobic exercise, such as walking, can help


reduce your risk of developing osteoporosis. 

Better mood. Aerobic exercise may help you relieve tension and anxiety. It may
also help you relax and sleep better. For some people, exercise is as effective as
antidepressants at lessening depression.  

Staying independent longer. Exercising makes you stronger and can help you
stay mobile longer. It can also lower your risk of falls and injuries. Fitness will
improve the quality of your life as you age.   

Fewer unhealthy behaviors. Time spent exercising is better than that


spent smoking, drinking alcohol, or gambling. Exercise may also help regulate
overeating. 

How to Increase Your Cardiovascular Endurance

Almost everyone can benefit from physical exercise. However, not every
exercise is right for everyone. Talk to your doctor about the best type of exercise
for you. 

Start simple. If you're new to exercise, you may benefit from as little as 15
minutes of exercise. Work your way up to 30 minutes per day at least 3 days per
week. Doing this should result in a measurable improvement in your
cardiovascular endurance in eight to 12 weeks.  

Pick something you enjoy. Aerobic exercise is any nonstop activity that uses
your large muscles and makes your heart and lungs work harder. You can pick
one you enjoy or rotate through many different ones. Some examples include:

 Walking
 Running
 Jogging
 Hiking
 Swimming
 Dancing
 Cross country skiing
 Aerobics
 Stair climbing
 Rowing

Don't overdo it. Doing the same type of exercise more than 5 days per week
puts you at a higher risk for injuries. If you want to work out more than 5 days per
week, change it up with exercises that use different muscle groups. Do some
low- and then some high-impact activities to avoid too much stress on your joints
and muscles.

Gradually work up. You should aim to push yourself slightly more than your
normal movement level. Bump up your speed or distance no more than 10% to
20% each week. You should feel challenged, but not completely exhausted. For
every 10 minutes you exercise, add 1 or 2 minutes weekly. 

Warm up, cool down, and stretch. Start by working at a low level for 5 to 10
minutes to warm up. Then gradually build up how hard you work until you reach
your limit.

After you finish working at full intensity, slow down for 5 to 10 minutes before you
stop. Stretch at this point, since your muscles will be warmed up.  

https://www.webmd.com/fitness-exercise/exercises-for-muscular-strength

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