A number of activities can be done to build cardiovascular endurance. In general, cardiovascular exercises utilize large muscle groups that perform continuous, repetitive motions. Cardio, or aerobic, conditioning is achieved when your heart rate is raised between 50 and 85 percent of your maximum heart rate. Staying in this range for a period of time means you are doing cardio endurance exercises. The American College of Sports Medicine (ACSM) recommends that to be cardiovascular in nature, exercise should be performed for at least 20 minutes, three to five days a week and built upon gradually.
Cardio Equipment Exercises
Gyms or fitness centers offer a wide range of machines that can be used to build cardiovascular endurance. The most common are treadmills, exercise bikes and elliptical machines. Often both recumbent bikes with back support and upright stationary bikes are available. All of these can be used to help build cardiovascular endurance, because they are repetitive and you can exercise on them for any length of time. Many gyms also have pools available for swimming, which is an excellent, non-impact endurance exercise.
Group Fitness Classes
Group fitness is an excellent way to improve cardiovascular fitness with the added benefit of working out with other people who may share your fitness goals. Cardio classes can help boost confidence, exercise consistency and endurance because of the support the group provides. Many gyms and studios offer aerobics, step, dance or indoor cycling classes.
Functional fitness classes are another way to achieve cardiovascular benefits. These classes incorporate many full-body, functional exercises continuously so that the heart rate remains raised for the extent of the workout.
Be cautious when working out as a group--don't increase your intensity past a comfortable point. While group classes often provide a great way to build aerobic fitness gradually, they are not individualized. Talk to the instructor after the class if you are in need of some easier or more difficult alternatives that will help keep up with your personal goals for improving endurance.
Outdoor Endurance Exercises
Most cardiovascular endurance exercises mentioned earlier can easily be performed outdoors if a gym is not available. Many of these exercises are both inexpensive and easy to fit into a daily lifestyle. Running is one of the top exercises to build endurance. Running can be done anywhere at any time and only requires a pair of sneakers. Hills found naturally outside can provide an excellent and challenging addition on an endurance run. Incorporating hills into a workout one to two days a week will strengthen muscles and help build endurance.
Some low- to non-impact activities include road biking or mountain biking. American Trails provides a listing of trails in each state making it easy to find a trail nearby. Trails can provide for excellent locations to work on building endurance for mountain biking or running.
Some other outdoor exercises, such as kayaking and cross-country skiing, can help build endurance but are dependent upon weather and location.
Member Comments