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3 ways on how to improve your Cardiovascular Endurance


What is Cardiovascular Endurance?
Cardiovascular endurance means the ability of the heart, lungs and blood vessels to provide oxygen to your body tissues. The more prompt and effective your body is when it comes to providing oxygen to its tissues, the better your breathing rate is. 

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You can improve your cardiovascular endurance through a well organized consistent aerobic exercise program executed within the ranges of 60 to 85 percent of your maximum heart rate (MHR). 
Actually, quite a lot of people observe quality improvements within three months. This is because, the heart muscle grows stronger and pumps more blood with each beat. Blood vessels become more elastic which leads to a reduction in blood pressure, and capillaries (the tiny vessels that actually supply oxygen to the body tissues) create more branches. 
Below are the three key ways of improving your cardiovascular endurance;


Jogging

Photo by Leandro Boogalu

 

When an average person jogs at an easy pace of 5 mph, he will burn twice them calories in a half hour as the same person who walks 3.5 mph. This is because jogging is a more intense form of exercise than walking. 
If you really want to improve your cardiovascular endurance, jogging is the best answer. To do this; you will have to increase the speed of your jog by at most 10 percent.


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Cycling

 


According to the Center for Disease Control, if you want to burn calories the equivalent of walking 3.5 mph you will have to ride a bike at a speed of 10 mph or more. While doing this, you will discover that your cardiovascular and respiratory systems will respond positively to your new routine, thereby improving your fitness and endurance levels.

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Swimming

 

Swimming does more than jogging or riding a bike. Do you know that a slow freestyle burns as much as a 5 mph jog? I bet you didn't know that. To improve your cardiovascular endurance swim in a subsequent manner about 50-, 100- and 200-yard (not in a day) followed by short rest periods. As your endurance improves, increase the length of the intervals or shorten the rest periods.

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