An article in the “Kansas State Collegian” explains that any exercise that continuously uses the major muscle groups for 20 minutes or longer targets the cardiovascular and respiratory systems. Doing cardiorespiratory activities such as running, biking, hiking, swimming or dancing for 30 to 60 minutes three to five days per week can help condition your body and improve endurance and performance. Adding variety to your regimen can increase endurance and improve your overall fitness.
Description
The purpose of the cardiorespiratory system is to transport oxygen and nutrients to the working tissues and organs. It also serves to expel waste bi-products from the muscles during exercise. As you perform aerobic exercise, your cardiorespiratory system experiences several changes, including an increase in cardiac output and blood pressure, breathing rate and blood flow to the muscles. Regular aerobic exercise promotes permanent adaptation to the cardiorespiratory system during activity and at rest.
Endurance Training
According to McMillan Running, endurance exercise is defined by working out at a slower pace, when your heart rate is between 60 and 75 percent of maximum. At this level, your breathing is even and relatively easy. The purpose of endurance training is to work out at an aerobic pace that enables you to last for longer periods of time or distance. As you train for aerobic endurance, your total stroke volume — the amount of blood your heart pumps per beat — will increase, allowing for fewer heart beats to pump the same amount of blood to the body. Cardiorespiratory workouts may include a 10-mile run at a comfortable pace or slow, steady laps in the pool for an hour.
Variety
One principle to keep in mind as you do cardiorespiratory workouts is to include variety in your workouts through cross-training. Cross-training can keep your workouts fun and interesting, and help maintain your level of motivation and interest. In addition, incorporating variety into your workout can reduce your risk of injury from overuse of some muscle groups — repetitive motions over a long period of time can increase the wear and tear on your muscles, joints, tendons and ligaments. For example, consider alternating days that you run, bike and do step aerobics.
Benefits
Through regular cardiorespiratory training, you can benefit from an increase in cellular metabolism so that your body can produce and utilize energy efficiently. Your risk of chronic diseases and conditions such as heart disease, stroke and high blood pressure will decrease, and you will be able to maintain and control body fat and weight. According to “Fit & Well,” you can also experience an improvement in the immune system through regular, moderate-intensity cardiorespiratory exercise, which affects the levels of specialized cells and chemicals involved in the immune response.
Considerations
If you are new to cardiorespiratory exercise, start with 10 to 20 minutes of aerobic conditioning. As your body adapts and your fitness level improves, you can gradually increase your duration, intensity or incline, where applicable.
Speak with your physician before starting a new exercise program.
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