If you are a fitness enthusiast or are planning to start working out, thenIt would be very beneficial for you to know what cardiorespiratory endurance is. This was because cardiorespiratory endurance is highly relevant to improving your level of fitness.
In this blog, we will take you through what cardiorespiratory endurance is, how to assess your own cardiorespiratory endurance, explore the importance of cardiorespiratory endurance and its impact on fitness performance. Finally we will provide some tips on how to improve your cardiorespiratory endurance in daily life.
What is Cardiorespiratory Endurance?
Generally speaking, cardiovascular endurance is not only referred in reference to your heart health. It is a broad term, which refers to the level at which your heart, lungs and muscles work together when you exercise for an extended period of time. It shows how efficiently your cardiorespiratory system is functioning and is an indicator of how fit and healthy you are.
Measuring your Cardiorespiratory Endurance
The best way to measure your cardiovascular endurance is to measure maximum oxygen uptake (VO2 max) and metabolic equivalent (MET).
VO2 determines the maximum amount of oxygen that the body is capable of using during high-intensity activities. MET is the ratio between the energy expended during physical activity and the energy expended while resting.
The VO2max test is the gold standard for determining cardiorespiratory fitness because muscles need oxygen to perform prolonged aerobic exercise, and the heart must pump sufficient volumes of blood through the circulation to meet the demands of aerobic exercise.
Oxygen uptake tests are usually measured by a clinician or exercise physiologist under very specialized circumstances.
If you're physically fit enough, or a professional athlete, you can perform submaximal testing with a qualified fitness trainer to achieve the same measure. Common methods are as follows:
- Astland Treadmill Test
- 2.4 km run test
- Multi-level beep test
Why Cardiorespiratory Endurance is important for your physical performance?
When we are exercising, the muscles in our body are in a highly active working state and this will require a lot of oxygen consumption. The systems that provide oxygen to the muscles in our body are the circulatory and pulmonary systems. We are constantly inhaling oxygen from the environment through our lungs, and this oxygen enters the bloodstream and is pumped by the heart through the circulatory system to other organs and tissues and to the muscles of the limbs.
When these two systems operate more efficiently, your body's muscles get more oxygen in the same amount of time, and that means the more intense exercise you can take. Conversely, when these two systems operate less efficiently, your muscles can't get the oxygen they need as efficiently, making it difficult to complete high-intensity exercise, as well as more likely to feel fatigued.
That's why it's especially important to focus on your cardiorespiratory endurance; when your cardiorespiratory endurance is better, your exercise performance is better.
How can you boost cardiorespiratory endurance?
Proper exercise helps to improve your cardiorespiratory endurance. Below we will introduce you to some exercises that you can do anytime, anywhere. It doesn't require you to go to the gym or need specialised equipment. The only thing you need to be aware of is that you should do your best to raise your heart rate while doing these exercises to build your cardio endurance.
You can do about 10 reps per set, with a 30-second rest between each exercise. You can also organise your daily workout according to your time and frequency of exercise, and it is best to try to set aside 10-20 minutes for it. If you feel unwell during the exercise, please stop promptly.
Exercises:
1) Run and jump in one spot
2) Jumping jacks
3) Standing side hops
4) Side to side hops
5) In and out hopping squats
6) Burpee
Conclusion
Regular exercise improves your cardiorespiratory endurance, and good cardiorespiratory endurance can in turn improve your athletic performance, creating a positive cycle. For the sake of your health, start an exercise programme now.
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