.jpg)
HEART HEALTH
Medical professionals and researchers tout the benefits of cardiovascular exercise, often referred to as Cardio which various organizations note should be incorporated into any well-rounded fitness regimen. The Mayo Clinic notes the many benefits of cardio, which include increased stamina, a stronger immune system, a lower risk for chronic conditions like diabetes and heart disease, and improved mood.
Cardiovascular workouts may not seem as int imidat i ng as strength-training exercises that require heavy lifting, but they can still prove challenging. That’s particularly so for individuals who may feel as though their endurance levels could use some work. The Cleveland Clinic notes that cardiovascular endurance refers to how well the heart and lungs can supply the oxygen a body needs to exercise at medium- to high-intensity. That oxygen is an energy source the body utilizes to fuel cells in the tissues and muscles, which illustrates how vital cardiovascular endurance can be in relation to performance. With that in mind, individuals can consider these activities as they seek to improve their cardiovascular endurance.
Sprint interval training (SIT)
A 2107 study published in the journal Sports Medicine noted that research in the preceding decade found that sprint interval training (SIT) provided health benefits similar to or greater than those credited to moderate-intensity continuous training (MICT). SIT is an umbrella term that can be used to describe various exercises, each of which involves sprinting for short bursts followed by several minutes of recovery time.
High-intensity interval training (HIIT)
The Harvard T.H. Chan School of Public Health notes that HIIT incorporates numerous rounds of exercises that alternate between several minutes of high-intensity movements and shorter periods of low-intensity movements. The goal of the high-intensity portions is to increase the heart rate to at least 80 percent of its maximum rate.
Additional exercises
SIT and HIIT are not the only exercises that can help individuals improve their cardiovascular endurance. The Cleveland Clinic notes that swimming, cycling, dancing, jogging, walking, jumping rope, and climbing stairs are some additional activities that can strengthen the ability of the heart and lungs to supply oxygen to the body.
People of all ages can work to improve their cardiovascular endurance, though the Cleveland Clinic recommends individuals first consult their health care provider to devise a strategy that will be both safe and effective.
More information about cardiovascular endurance can be found at clevelandclinic. org.
