The cardiovascular system is the system that keeps your heart beating and pumps blood out into your body. The system is controlled by the heart and includes veins, capillaries and arteries. All of these together pump blood and oxygen around the body.
The respiratory system enables us to breathe. The system is controlled by your lungs but also includes your nose, mouth, and diaphragm. The system takes in air and hereafter transfers the oxygen into the blood which then pumps it into your muscles and organs.
By strengthening cardiorespiratory endurance your body will be able to take in and carry more oxygen. This will result in an increased number of red blood cells and hemoglobin. Your heart rate will also become stronger and be able to pump out larger volumes of blood and distribute the oxygen better. But how is it related and important to your physical performance?
The slower these two systems are, the less efficient they are. And the slower they are, the tougher it is for your body to pump the oxygen around.
It will eventually impact your endurance and performance. You will need more energy to pump the oxygen around in your body, which means that you can perform at a shorter period and you will loose breath faster.
By exercising regularly, you can improve your cardiorespiratory endurance and continuously increase the difficulty of the aerobic or cardio activity that you are performing. You have to push yourself to reach a higher heart rate when you exercise. If you perform high-intensity training, minutes is enough.
Each time you workout you should strive to go a little further and have continuous progression in your performance. Adding variation is also important to remember, as this pushes your body and makes sure that you train different muscle groups.
There are several different types of exercises you can do and perform to improve your cardiorespiratory endurance, and also different types of activities. Just keep in mind that the best cardiorespiratory workout is one that gets your heart rate up and makes you sweat. We have listed some good ideas here:. Improving cardiorespiratory endurance is good for your overall health.
Training the cardiovascular system through high intensity intervals increases the activity of certain hormones, such as testosterone and growth hormone, that stoke fat burning. While low-intensity, steady-state cardio burns a higher percentage of fat, high intensity exercise results in greater total Calories burned, and speeds up the enzymes associated with burning fat.
Finally, having greater cardiovascular fitness means you can confidently complete activities that have a cardiovascular demand, such as climbing stairs, hiking, biking, swimming, and even strength training. Being able to move through your day without feeling winded can make a huge difference in your confidence and quality of life.
A good cardiovascular base allows you to train harder during strength sessions without feeling fatigued, as well! It is very common to perform cardiovascular exercise as your ONLY form of exercise. For example, a typical marathon runner would have a very high level of cardiovascular fitness, but they may be muscularly weak due to a lack of strength training, and stiff due to repetitively working the same muscles on a single plane of motion.
In the example above, the marathon runner has developed their cardiovascular fitness, but neglected the other pillars. As a result, they are protected from diseases associated with the cardiovascular system, and can handle aerobically taxing situations, but are still susceptible to the consequences of having poor strength, mobility, and body composition. The lack of strength training, coupled with only moving the joints in one repetitive motion, can exacerbate joint degradation and lead to overuse injuries, poor posture, and immobility.
If an individual could run a marathon, but was unable to confidently pick up lbs off the floor, would you consider them physically fit? The results can then be used to help determine the type of exercise and weight loss programs that may be needed.
These exercises may help you to improve your cardiorespiratory endurance. The exercises can help to burn fat, develop muscle, and get your heart pumping. Try to do each exercise for at least a minute.
You can take a second break in between each exercise. They require a certain amount of endurance, so you can gradually increase the duration and intensity of your workouts. Increasing your cardiorespiratory endurance requires getting regular physical activity. Add variation to your workout routine as much as possible. This allows you to work out different muscle groups and gives your body the chance to rest.
Take charge of your health and begin an exercise program today. Exercise is key to preventing heart disease.
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