Respiratory endurance is the ability to deliver oxygen to working tissues. Along with utilizing oxygen during physical activity, endurance relies on the body's ability to remove waste from the muscles to sustain energy levels over a period of time. Training for respiratory endurance has numerous health benefits and involves more than just training the heart, lungs and cardiovascular system.
Effects
Effects of respiratory endurance influence respiratory muscles along with skeletal muscles. As these muscles fatigue over the course of an endurance event, performance will decrease. Each system--respiratory muscles and skeletal muscles--can impair or enhance respiratory endurance with its functional capacity for work. For example, if the respiratory system has a superior functional capacity over the skeletal muscles, the respiratory endurance is limited to the functional capacity of the skeletal muscles.
Function
Training for respiratory endurance is designed to improve the function of the respiratory and skeletal systems. Respiratory organs such as the heart and lungs are trained to maximize the ability to deliver oxygen to the working muscles. Through training, skeletal muscles improve the ability to use oxygen while removing the build-up of toxins as a result of increased hyperacidity within the muscle tissue. As a result of training, the breathing muscles require less oxygen allowing an increased amount of oxygen for the peripheral muscles.
Types
Respiratory endurance training can take the form of different exercises. The most popular types of respiratory endurance training include running, walking, biking, swimming, cross-country skiing and rowing. The American Council on Exercise recommends using interval training for respiratory endurance training. Interval training involves alternating between intense activity and active recovery. For example, run as hard as possible for two minutes followed with two minutes of walking. Repeat this rotation for six to eight intervals. Using a variety of exercises will increase your motivation and increases in respiratory endurance.
Time Frame
MIT Medical gives several recommendations for the duration and intensity of a workout. Perform any type of aerobic exercise for 20 to 60 minutes per workout and three to five days per week. During the workout, stay within 50 percent to 85 percent of your maximum heart rate--calculated by subtracting your age by 200 and then subtracting your resting heart rate from the number. Following these time frame guidelines will improve cardio respiratory health and respiratory endurance.
Considerations
Don't only focus on "cardio" exercises to improve respiratory endurance. Performing strength training exercises can increase your maximal strength resulting in an increase in the body's ability to improve endurance. Rotate your workouts throughout the week between strength training and cardio exercises.
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