Improve Cardiovascular Endurance

by David Zerbs

Your cardiovascular endurance measures the ability of your cardiovascular system to function in the right way under the feeling the stress of an exercise or workout session. This system comprises of the heart, blood vessels, as well as lungs. The cardiovascular system plays a crucial role in your overall health. You obviously can exist only with a properly working heart. Cardiac output actually is the amount of blood that is pumped out of your heart per minute. It is a product of your heart rate and the volume of blood forced out per heart beat.

Endurance or Aerobic training helps improve cardiovascular endurance. Cardiovascular endurance is also measured as your VO2 max. This signifies the maximum quantity of oxygen, which your body is able to draw, distribute, and use at its cellular level. The aerobic or so called endurance training, improves your maximal cardiac output level, and the ability of your muscles to draw out oxygen from your blood. All training programs focused on building up the cardio endurance are structured to put extra load on your circulatory system so that it can encourage the oxidative ability of the working muscles.

There is one thing very crucial to this training program that to improve your cardiovascular endurance, you should train on the same sport or game. A runner should improve his aerobic endurance by training in running and not on any other sport like biking. The same way, a biker needs to spend his time in training biking up the hills, to achieve a better cardiovascular performance.

Basically, there are three aerobic training techniques that are employed for improving endurance. They include, interval training, low intensity long duration training and, and high intensity training with continuous exercise.

A number of studies have been conducted on the effects of these types of trainings. The results endorse the effectiveness of all these methods of training. However, the most of the research studies reveal that the intensity is more important than duration to improve cardiovascular endurance. That supports the effectiveness of interval training as well as high-intensity continuous workout methods for training to get more benefits. These techniques are time efficient as well.

Interval Training

Interval training is also referred as high-intensity interval training (HIIT). This method comprises of practicing repeated bouts with a high and a low intensity workout program. You can fix the intensity and duration of a high intensity bout depending upon your personal goal that you want to achieve. If you follow up with a longer workout interval, it will require more cardiovascular energy production. A longer interval will need a slightly lower level of intensity than is needed for a shorter interval to get the equal effect.

It may not be possible to sprint more than 30 seconds. Shorter and comparatively intense intervals will involve producing a higher quantity of anaerobic energy. Using this system, you get a lot of energy in a very short interval of time and it fatigues you faster which creates lactic acid in the body muscles. For this reason, you are not able to sustain the higher intensity levels for a long time.

The following points are to be considered in planning an interval training program; length of the workout, recovery interval, the intensity of your workouts, and the number of the sets to be performed.

The work interval should be more than 60 seconds so that your aerobic energy system gets fully involved. You can check your intensity by measuring the pulse rate. The work interval should generate an intensity level that is almost between 85% to 100% of the maximum heart rate.

You can do light jogging or brisk walking during the recovery period to normalize the heart rate. The heart rate should be about 120 beats/minute after the recovery workouts. Once your body becomes fitter and you improve cardiovascular endurance level, your heart rate can permit you to recover rapidly and efficiently.

You should decide a ratio suitable for you, between work to recover depending on your goals. Gradually, your recovery time will reduce with the improved endurance. For instance, a recovery ratio of 1:3, means you need three minutes to recover after a one minute of bout interval. This ratio may slowly improve to 1:2 with the increase in your cardiovascular fitness.

High-Intensity, Continuous Running

You may be able to run faster and for a longer time than your friend. Naturally, you will beat him in running. This ability can be achieved by this type of training side by side with HIIT. It teaches your body to keep your pace as fast as you can. When you practice these techniques, several physiological changes take place in your body that help improve cardiovascular endurance in running. If you run with an intensity of 80% to 90% of your best heart rate level, it will optimize your endurance. Moreover maintaining your workout rate a little above the actual lactate threshold level, produces a tremendous enhancement in your maximum cardiovascular endurance.

The above techniques will help you understand how to improve cardiovascular endurance.


I'm a fitness enthusiast from New York. I have been writing reviews of fitness and diet programs for over two years. If you have questions about anything I have reviewed, don't hesitate to shoot me an email.

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