Example of Cardiovascular Endurance
The following table shows the number of calories an adult man would burn to perform various sporting activities for one hour. A 70 kg (154 pounds) adult male would burn:
These figures are approximate and vary according to weight, age, and intensity. It should be remembered that these figures apply to a healthy, inactive individual doing the activity for 1 hour. The number of calories burned for a particular person will vary depending on their weight and how long they perform the activity.
The table shows that a fit individual may burn 800 – 1000 calories per hour practicing endurance sports, while a fit male can burn about 1000 – 1300 calories if he is participating in the sport at an average intensity level (football, hockey, etc.).
Including cardiovascular endurance, there are 8 different types of physical fitness components. A person’s overall physical fitness is a combination of their performance in each of these 8 areas.
Cardiovascular endurance exercises:
Table of Contents
cardiovascular endurance workouts also known as cardiovascular training is an exercise plan aimed at improving the endurance of your heart and lungs.
These exercises will increase lung capacity and make it easier for your blood to carry oxygen throughout your body. This kind of training helps burn fat and improve athletic performance by increasing the body’s ability to transport oxygen to working muscles.
Cardiovascular endurance training workouts involve strenuous exercises such as running jogging, swimming, skipping rope, etc. They are designed to get your heart pumping faster and strengthen your lungs.
Benefits of Cardiovascular Endurance Exercises:
If you are planning to lose weight then this is the best way to get into shape. These types of exercises burn a lot of calories and help in getting your body in shape. If you do these exercises on a daily basis then you will notice an increase in your stamina and within a few weeks, you will find yourself looking and feeling much better than ever before.
Cardiovascular endurance workouts can also be helpful in treating heart diseases such as high blood pressure, coronary heart disease, etc. These exercises can be done by people of all ages and fitness levels. However, you should consult your doctor before starting this workout plan to ensure that it’s right for you.
Example of muscular endurance:
4. jumping jack
There are many benefits of doing these exercises and they include:
1. Fat loss:
Exercising on a regular basis is an excellent way to burn fat and lose weight. Cardiovascular endurance workouts such as running, jogging, etc., can help in losing abdominal fat which is one of the most difficult types of body fat to get rid of.
2. Strengthens the heart:
It helps in strengthening your heart and makes it easier for you to pump blood throughout your body without feeling tired. Doing these workouts on a daily basis can help in preventing high blood pressure, which is one of the main causes of several health problems including heart diseases.
3. Improve endurance & stamina:
If you want to stay active throughout the day then cardiovascular endurance exercises are perfect for you. No matter what season it is or how busy your schedule is, these workouts can be done at any time and place without requiring any equipment.
4. Increases lung capacity:
These workouts help in increasing lung capacity which enables you to breathe more air in less time. This makes it easier for your blood to carry oxygen throughout your body.
5. Strengthening muscles:
Some of the exercises such as push-ups, sit-ups, etc., help in strengthening different parts of your body including arms, abs, thighs, calves, and shoulders. If you want a leaner and stronger body then these exercises are the best way to get it.
There are many other benefits of doing cardiovascular endurance workouts on a regular basis including improved self-confidence, stress relief, and better sleep. However, some people find it hard to stick with these workout plans because they require a lot of patience and effort.
How to improve cardiovascular endurance:
If you are planning to improve your cardiovascular endurance then running is the best way to get started. Start by jogging for 5 minutes and gradually increase the duration of your workout session. As you continue, try adding some interval training by jogging fast for 2 minutes and slow for 4 minutes alternately.
Cycling is another excellent cardiovascular endurance workout that will not only help you lose weight but also improve the strength of your leg muscles. If you are a beginner then indoor cycling would be best for you. You can hire an instructor or watch some videos to learn the correct techniques before starting this exercise.
If you live close to a swimming pool then swimming is the best workout to lose weight and improve your cardiovascular endurance. It helps in strengthening your muscles including arms, abs, legs, shoulder, etc. This type of exercise can be done at any time or place without requiring any special equipment or training sessions.
If you are planning to improve your cardiovascular endurance but cannot afford to go to the gym then walking is a good option. Start by walking for 5 minutes and gradually add 1 minute each day to your workout session. In addition, try hill walking which will make it more challenging and help in strengthening your bones and muscles.
If you want to lose weight while improving your cardiovascular endurance then jogging is an excellent option. It will not only help you burn more calories but also improve the strength of your leg muscles and bones.
If cycling uphill is too difficult for you then start with a flat surface and increase the intensity as you get fitter and stronger over time. Start indoors if required and gradually transition to cycling outdoors when the weather improves.
If you do not have access to a swimming pool then try these water aerobic exercises at home. These workouts will help improve your entire body including abs, arms, and legs in addition to improving your cardiovascular endurance.
You can also take advantage of this excellent exercise by walking in a local park or garden. Start by walking for 5 minutes and try increasing your workout time gradually. In addition, you can walk uphill for an extra challenge.
If you are looking to lose weight while improving your cardiovascular endurance then jogging is the best option to get started with. It will not only help you burn more calories but also improve the strength of your leg muscles and bones.
If cycling uphill is too difficult for you then start with a flat surface and gradually transition to cycling uphill when the weather improves. Start indoors if required and gradually transition to cycling outdoors when the weather improves.
Bad cardiovascular endurance:
Bad cardiovascular endurance can make it difficult to handle daily activities. However, the good news is that you don’t have to live with this condition for life. You can reduce your symptoms by losing weight and exercising regularly till they completely disappear.
How long does it take to improve cardiovascular endurance:
It takes around 2 months to improve your cardiovascular endurance by cycling. Other exercises like swimming, jogging, etc. will also improve your cardiovascular endurance but require more time to show visible results.
How long does it take to gain weight:
You can gain around 2 pounds of weight each month if you follow an effective healthy diet plan and increase the intensity of your workout sessions. However, most people gain weight at a much slower rate. If you are facing issues with gaining weight then consult your doctor for advice.
Cardiovascular endurance heart rate per minute:
120 to 150 – You are in your ideal range for losing weight and improving cardiovascular endurance.
150 to 170 – Your heart rate is slightly high but you can still continue your workout session if you feel fine. However, it’s recommended to reduce the intensity and focus more on your technique.
170+ – You should stop or reduce the intensity of your workout session immediately. Consult your doctor if you are facing this issue frequently because it could be an early sign of heart disease or other health issues.
Cardiovascular endurance level:
You should start with exercises like walking, cycling, etc., and gradually transition to more advanced cardio workouts like jogging, swimming, etc. Your target heart rate should be 120 to 150 while exercising.
You can start with regular jogging and cycling at moderate intensity until you are comfortable. Focus more on technique than speed till you build the necessary strength and stamina. Your target heart rate should be 150 to 170 while exercising.
If you want to lose weight quickly then you should switch to interval training. Maintain a quick pace for 2 minutes and rest for 1 minute. You can increase the duration of each section gradually to lose weight faster. Your target heart rate should be 170 or more while exercising.