According to The President's Council on Physical Fitness and Sports, cardio respiratory endurance refers to your body's ability to efficiently deliver necessary oxygen and nutrients to tissues while removing waste from the energy process over a prolonged period of time. You can improve your cardio respiratory endurance by doing cardiovascular exercises. There are many health benefits from participating in regular endurance exercise.
Function
Your heart and lungs must work together to provide your body with the oxygen and nutrients it needs to function during cardio respiratory endurance activity. Cardio respiratory exercise involves engaging in nonstop movement at a moderate intensity for a minimum of 20 minutes. This type of exercise elevates your heart and breathing rates.
Types
There are many cardio respiratory endurance exercises, such as running, walking, jumping rope, biking, elliptical training, swimming, using a stair master, skating, rowing and dancing.
Time And Intensity
To see improvements in your cardio respiratory health, you should participate in training three to five days a week for 20 to 60 minutes a day. You should be exercising at 65 to 85 percent of your maximum heart rate, which you can estimate by subtracting your age by 220, then subtracting your resting heart rate from that number, and finally multiplying that number by 65 and 85 percent, respectively. You should keep your heart rate in this range throughout your activity.
Benefits
Consistent cardio respiratory endurance exercise will improve your heart and respiratory health. The American Council on Exercise states that specific benefits include a loss or maintenance of body fat, a lowering of cholesterol, and helping in the prevention of heart and obesity-related diseases. Mayo Clinic also reports that improvements in mood, energy level, sleep improvements and even sex life improvements have been found to be associated with consistent cardio respiratory exercise.
Misconceptions
Your do not need to complete your cardio respiratory endurance daily requirement all in one session. A 1995 study by Dr. JM Jakicic at the University of Pittsburgh School of Medicine published in the International Journal of Obesity and Related Metabolic Disorders, found that shorter bouts of exercise performed throughout the day actually resulted in a greater amount of body fat loss and an improvement in exercise adherence.
Considerations
It's important to note that cardio respiratory endurance exercise alone is not sufficient in maintaining your health and fitness. Strength training should also be incorporated into your fitness routine to help maintain strength and bone mass levels.
References
- The Center for Health Promotion & Wellness at MIT Medical: Aerobic Fitness
- The President's Council on Physical Fitness and Sports
- American Council on Exercise: Fit Facts on Cardiovascular Exercise
- International Journal of Obesity and Related Metabolic Disorders
- Mayo Clinic: 7 Benefits of Regular Physical Activity
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