How to Build Cardio Endurance

How to Build Cardio Endurance

 


Cardiovascular endurance is the ability of your body, especially your heart and lungs, to fuel your body with oxygen. It is a sign of a person's overall physical health. The body requires oxygen intake to work properly during a period when doing exercises. Less oxygen intake can result in fatigue and tiredness. Fatigue is sudden tiredness and weakness of the muscles in our body.

Why is cardio endurance necessary?

Cardio Endurance improves overall body and heart health and maintains body weight. It also reducesReduction in blood pressure and cholesterol. It lowers the risk of some cancers, reduces the risk of heart disease and stroke, and lowers the risk of type II diabetes.

Lack of cardiovascular endurance can be linked to heart failure and stroke. An inactive lifestyle can also lead to obesity, inactivity, and being sedentary causes more deaths worldwide than cigarette smoking and diabetes. It can also increase the risk of developing life-threatening conditions.

Improving your cardiovascular endurance can be as simple as doing a low-intensity to high-intensity cardio workout and can help the body reach its maximum potential. The FIIT (Frequency, Intensity, Time, And Type) methodology can be the best factor when designing or building up your cardio workouts.

Low-Intensity Workout

Low-intensity workouts include brisk walking, jogging, and swimming. This needs low-intensity exercises but for a more extended time. This can also be low-impact but provides all the cardiovascular benefits of exercise without stressing your joints. Low-Intensity exercises build aerobic capacity. Your body will be able to convert burned fats and carbs into energy and transport oxygen effectively in your body. It would also benefit your body to get a good night’s sleep to calm your nervous system.

Moderate Intensity Workout

Moderate intensity is a combination of low and high-intensity cardio. It is anything that gets your heart beat faster. Moderate exercise activities are those that get you moving fast enough or strenuously enough to burn off three to six times more energy than low-intensity exercises. This includes biking and dancing.

High-Intensity Workout

A high-intensity workout is any form or mode of exercise that gets High-intensity up above 75% of your max heart rate (on average) for 10 minutes or more in duration. This includes running, speed walking, hill walking, and climbing stairs. You might also try to go to the gym and hit some equipment up. High-Intensity exercises are a safe and effective workout, but there's no need to do it every day. This will give your body the time it needs to recover. This can also help your metabolic rate after exercise to gain muscle and help improve oxygen consumption.

You can begin with two different workouts. Once you have built up your stamina, you can progress to the cardio endurance workout. If you have any health conditions or have not been active, consult your doctor before beginning an exercise program.

There are ways to monitor the intensity of your workouts. The Talk Test is one of the simplest ways to do it. All you need is the ability to talk and breathe. Say anything you like after exercises to determine intensity. If you can speak comfortably, that means you're at low power, but if you are having a hard time speaking after a workout, you are doing a high-intensity activity. You can also use a heart rate monitor. This will ensure that you're working on your target heart rate zone.

StretchPlex provides personal training services in Delaware to help you achieve realistic goals in and out of the gym. Your specialized trainers will put you through a workout customized to help you reach your goals or simply stay fit and active. Contact us now for more information.

 

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