Cardiovascular Endurance Exercises – Types of Exercises That Will Improve Health

cardiovascular endurance exercises

Cardiovascular endurance exercises are a great way to keep people from being sedentary, as well as people with existing conditions like diabetes and high blood pressure from putting their lives at risk. Such activities, along with resistance training, form the major components of the Cardio Fitness Program. It should be remembered that cardio exercises are not only for losing weight. They are also useful in improving one’s overall health. People facing chronic pain at any part of the body should adopt cardiovascular exercises such as running or jogging, which helps greatly in acquiring the cardiovascular muscle coordination and performance capacity.

It also helps in burning more calories, which in turn maintains the weight loss in various parts of the body, particularly in back, leg, arms and shoulders. Running on a treadmill or on a bike allows one to achieve the desired physical condition. But, both of these options are not really appropriate for increasing the cardiovascular endurance. A better option is joining a gym. But before actually going to a gym, it is important to note some things that might prove useful in improving fitness.


A group of people sitting on the floor

The ideal environment for performing cardiovascular endurance exercises consists of a mix of cardiovascular and aerobic fitness facilities. This can be achieved by making the gym as close to the actual activities as possible. For instance, running on a treadmill places minimal demand on the legs and joints. A treadmill provides sufficient oxygen to the muscles, but does not require much of an effort from the lungs.

Lung capacity and heart rate play important roles in exercising, and the level of both depends largely on how healthy one is. If the lung capacity is greater than normal, then the exercise requires less effort from the lungs. This means that one needs to use fewer calories and burn more body oxygen. On the other hand, if the body oxygen level is low then one has to work more to get the same amount of calories burned. These two effects result in the health benefits of exercising in low oxygen conditions.


A young girl standing in front of a building

A well-designed cardio workout will make use of different parts of the body in order to give the maximum possible workout. In order to get maximum weight loss results from cardiovascular endurance exercises, anaerobic workout should be incorporated. Anaerobic exercises are those that require one to exert great effort while inhaling and exhaling at the same time.

Some common examples of aerobic exercises are walking, jogging, running, climbing up and down steps, and swimming. These activities will increase the blood vessels’ efficiency and increase the heart rate. As a result, one will burn more calories while engaging in these activities.

Overweight Individuals

In a recent study, it was shown that when overweight individuals were randomly assigned to engage in aerobic exercises three times a week, the percentage of their excess body fat that was consumed by their heart was reduced by almost 4%. Another study showed that after doing a cardiovascular endurance workout consisting of running for an hour on the same side each day for six weeks, there was a decrease in blood pressure and an increase in the heart rate among overweight adults.

When engaging in cardiovascular endurance exercises, it is important to strengthen the heart muscles. The stronger the heart muscles are, the stronger the heart is able to pump oxygenated blood to the rest of the body. Strong heart muscles also help to stabilize the blood vessel’s efficiency so that the body can efficiently utilize oxygenated blood as opposed to wasting it through waste products. There have been a number of studies conducted to determine whether or not strengthening the heart is beneficial to overall body health.

Time And Effort Of An Individual

Other factors such as the amount of time and effort an individual puts into the cardiovascular endurance exercises, will affect the benefits and outcome of these types of exercises. Long-term aerobic exercise, as well as low-impact aerobic exercises, are the best for improving health and maintaining an active lifestyle. Studies have proven that these types of exercises, when performed regularly, have helped to reduce the risk of stroke and coronary artery disease.

Wrapping Up

In addition to helping to reduce the risk of cardiovascular diseases, long-term aerobic exercise has also been shown to improve sleep quality, boost immunity levels, enhance lung function, decrease high blood pressure, improve muscle strength and decrease the risk of developing osteoporosis.

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