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Cardiovascular Endurance

Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues for prolonged periods.

Cardiovascular endurance is also frequently called cardio-respiratory endurance, cardiovascular fitness, aerobic capacity, aerobic fitness, or is sometimes more broadly termed "endurance" or "cardio".

Cardio Importance

Here are several reasons why cardiovascular endurance is important:

  • Lowers stress on heart.
  • Decreases heart rate.
  • Increases blood flow throughout the body.
  • More oxygen is delivered to blood.
  • Lowers blood pressure.
  • Decreases bad cholesterol (LDL).
  • Increases good cholesterol (HDL).
  • Helps body function more efficiently.
  • Resting heart rate is reduced.
  • Recovery after exercise is decreased.
  • Muscles and joints become stronger.
  • Your heart becomes stronger and healthier.

Suggested Amount of Endurance

Children and adolescents should have 60 minutes (1 hour) or more of physical activity daily.

Aerobic

Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week.

Aerobic Activity

Moderate Intensity Aerobic Activity

Some types of physical activity for children:

  • Taking part in active recreation such as hiking, skateboarding, rollerblading.
  • Bicycle riding
  • Walking to school

Some types of physical activity for adolescents:

  • Taking part in active recreation, such as canoeing, hiking, cross-country skiing, skateboarding, rollerblading.
  • Brisk walking
  • Bicycle riding (stationary or road bike)
  • House and yard work such as sweeping or pushing a lawn mower.
  • Playing games that require catching and throwing, such as baseball, softball, basketball and volleyball.

Vigorous Intensity Aerobic Activity

Some types of physical activity for children:

  • Taking part in active games involving running and chasing, such as tag.
  • Bicycle riding
  • Jumping rope
  • Martial arts (karate)
  • Running
  • Sports such as ice or field hockey, basketball, swimming, tennis or gymnastics.

Some types of physical activity for adolescents:

  • Taking part in active games involving running and chasing, such as flag football, and soccer.
  • Bicycle riding
  • Jumping rope
  • Martial arts (karate)
  • Running
  • Sports such as ice or field hockey, basketball, swimming, tennis or gymnastics.
  • Aerobics, vigorous dancing, cheerleading

Aerobic vs. Anaerobic

Aerobic exercise is constant moderate intensity work where the cardio respiratory system can replenish the oxygen to the large muscle groups that are involved.

Aerobic exercises require oxygen to produce the necessary energy to complete the activity. Some examples of aerobic exercises are:

  • Walking
  • Jogging
  • Swimming
  • Cycling
  • Cross-country skiing
  • Water aerobics
  • Jumping rope
  • Aerobic dance

Anaerobic exercises are so high in intensity that oxygen cannot be delivered and utilized to produce energy. Some examples of anaerobic exercises are:

  • 100, 200, and 400 meter races in track and field (sprints)
  • 100 meters in swimming
  • strength training/weightlifting activities

Creating Your Own Aerobic Training

  1. Choose aerobic activities that you like to do.
  2. Decide what days of the week you plan to do each of those activities.
  3. Use the FITT equation to help you improve your cardiovascular endurance.
FITT
Frequency 5-7 days
Intensity 65-85% of maximal heart rate
Time 20-60 minutes
Type aerobic exercise

 

Couch to 5K

Many beginners do not know how to start training for a fitness goal, like a 5K race. One training plan for beginners that has gained popularity is the Couch to 5K Training Plan. This plan trains a person to be able to run a 5K in 10 weeks.

All you need to start is a positive mindset, running shoes, 10-30 minutes a few days a week, and 10 weeks of motivation. As you look over the Couch to 5K Training Plan, think about these questions:

  • Would this help you with your fitness?
  • How is it similar to what you have done in the physical activity component of this class?
  • Does it meet the FITT Principle for cardiovascular endurance?

This is only an outline of a plan that may work for you. You can change it as you need to. Read over the tips for running a 5K:

  • Stretch after workouts to avoid injury.
  • If you developing an injury, stop running before it gets worse and relax for a few days.
  • Don't push yourself too hard when you jog. Keep your jogging at a pace comfortable for you.
  • Hydrate at least an hour before you run.
  • Have the correct running shoes. Fromcouchto5k.com see How to Choose the Right Running Shoes.

Look over these other helpful resources for improving your aerobic capacity:

Physical Activity

You are learning about the benefits of cardiovascular endurance. As you will learn in your lesson, cardiovascular endurance is extremely important to your overall fitness level. You will be jogging, unless you have access to a treadmill, an elliptical, or a stationary bike.

Your goal is to understand the benefits of a cardio workout. These benefits can motivate you to work harder and harder during your workouts. The more you give, the more you get.

You will learn:

  • The benefits of cardiovascular endurance.
  • How you feel after you complete your cardiovascular endurance workout.
  • To recognize activities that are aerobic compared to anaerobic.