Building cardiovascular endurance carries many health benefits but it’s important to check with your doctor before you start a new exercise program, especially if you have a chronic health condition like hypertension or diabetes. Once you’ve been cleared by your doctor, use these expert tips to build cardiovascular endurance.
1. Find an Aerobic Activity You Enjoy
You’ll be more likely to start and stick with cardiovascular endurance training if you like what you’re doing. “It is important to choose enjoyable aerobic activities to keep training engaging and effective,” Thompson says.
2. Use the Right Intensity
To build cardiovascular endurance, aim to work at a moderate intensity — hard enough to challenge your heart and lungs but not so intense that it’s unsustainable. Exercising at a moderate intensity increases the number of mitochondria in muscle cells. “Mitochondria are important because that is where the oxygen is used to create energy in your body,” Dr. Buckingham says. “With more mitochondria, your body can produce more energy.”
The talk test is a simple method to gauge intensity. “If you can hold a full conversation and speak in complete sentences without getting out of breath, you’re exercising at an appropriate intensity,” says Buckingham.
3. Be Consistent
You won’t improve cardiovascular endurance overnight. “Regular physical activity, spread throughout the week, ensures continuous improvement,” Thompson explains.
4. Increase Exercise Length and Intensity
By making small increases in the length and intensity of cardio workouts, your body will adapt, and your endurance will continue improving.
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