When you execute any type of “cardio” exercise, you are not only burning calories but also improving your cardiorespiratory fitness.
Cardiorespiratory fitness is a measure of how well your body is able to transport oxygen to your muscles during prolonged exercise, and also of how well your muscles are able to absorb and use the oxygen. Essentially, your cardiorespiratory fitness level is a measure of the strength of your aerobic energy system.
To improve cardiorespiratory endurance, engage in walking, running, biking, swimming or rowing workouts.
The cardiorespiratory and energy systems are at work even when you are at rest. That’s because sitting up requires some of your muscles to contract.
Muscular fitness is composed of the useful parameters of strength, patience, and power, and each improves consequent to an appropriately designed resistance training regimen.
Benefits of Regular Exercise Include:
- Improved muscle mass, joint mobility and bone density
- Management of weight
- Improved psychological well-being
- Reduced risk of heart disease
- Reduced risk of diabetes
- Help in controlling high blood pressure
- Being functionally fit as you age
How to Improve Cardiorespiratory Fitness
You can improve your cardiorespiratory fitness by performing any type of prolonged exercise that recruits your aerobic energy system. Any exercise activity that gets your heart rate up and keeps it up for a prolonged period of time qualifies as legitimate cardiorespiratory exercise and is beneficial for your aerobic fitness. However, to achieve optimal results from your cardiorespiratory fitness training you should select your activity type, intensity, frequency, and duration according to the guidelines discussed below.
- Combine strength days with cardio days.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiorespiratory system.
- Reduce your amount of rest.
“Only take a break if you physically cannot continue.” It’s advisable to do three rounds of the series back to back, taking as minimal a break as possible – but don’t forget to drink your water. That could be considered as your break.
- Do fast-paced, high-intensity lifting.
This is one of the best ways to set fire to your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.
- Choose compound movements over isolation.
Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your stamina more so than exercises in isolation.
- Remember: Routine is the enemy.
Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So if you’re always running, start doing Muay Thai instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating,” he says. “It’s important to keep the mind guessing.”
Improvement in cardiovascular and respiratory function:
- Increased VO2 max (maximal oxygen uptake)
- Increased stroke volume
- Stronger heart
- Decreased heart rate (HR) and blood pressure at submaximal workloads
- Increased capillary density in skeletal muscle
- Increased anaerobic threshold
- Increased stamina, endurance, energy
Also, studies show that physical inactivity and low cardiorespiratory fitness boost the risk of developing type 2 diabetes and are connected with higher rates of cardiovascular disease and mortality in people with type 2 diabetes.
We believe that cardiorespiratory fitness is a more accurate measure of habitual physical activity.
So, get out there and start doing these wonders for your body!
How about you? What exercise routines do you do for your body?