How efficiently we can perform our daily physical activity is clear evidence of how healthy our heart, lungs, and muscles are. Physical fitness is not only about how smooth the functioning of our cardiovascular system is, but it is also an indication of our holistic wellness. Holistic wellness and physical fitness, when coming together in a sentence, we can very clearly understand what it means.
Cardiorespiratory endurance is something that every fit and health-conscious individual understands and indulges him or herself into their daily witness regimen to make their holistic health a better one. You might not be able to decipher what cardiorespiratory endurance exactly means for you.
To be precise, Cardiorespiratory endurance is a person’s sign of overall fitness and bodily condition. It is connected with how smoothly is your heart, lungs, muscles, and other parts of the body could function while performing rigorous or moderate level exercises for an extended period.
The more you try to improve your cardiorespiratory endurance, the more you would be able to provide oxygen to the heart, lungs, and major organs, leading to practicing physical fitness for a longer duration. Cardiorespiratory endurance can measure how efficiently your body can perform exercises. The better a person’s cardiorespiratory endurance is, the better they would perform fitness exercises for a longer duration.
The measurement of your cardiorespiratory endurance would depend on how well you can take in the oxygen and utilize it all around the body. As far as the breathing mechanism goes, whenever we breathe, our lungs fill in the oxygen, and whatever is left out passes through the bloodstream in the body. The blood further reaches the heart, from where it transports blood to tissues and muscles.
Our muscles need a sufficient amount of oxygen supply through the circulation of blood in the system. While performing an exercise helps in enduring stability and strength for a longer duration. Enough nutrients to the muscles would mean that your body won’t feel fatigued after more extended periods of physical fitness and tend to recover gradually.
The measurement and Importance of Cardiorespiratory Endurance
Two kinds of tests could help one know how better or active is their cardiorespiratory endurance. One of the tests is known as Metabolic equivalents (METs). In the MET test, the ratio between the energy disbursed while performing physical activity and the energy spent while resting is measured.
The MET test’s primary aim is to see how much in total energy is disbursed by a person while he/she is resting after performing their fitness activity.
Another kind of test that involves measuring cardiorespiratory endurance includes Maximum Oxygen uptake (VO2 max). VO2 max test checks the maximum amount of oxygen used by the body while performing any cardiorespiratory fitness activity which is of high-intensity.
VO2 max test would check your oxygen usage while running on a treadmill or pedaling on a stationary bike. A chest strap and face mask is used to monitor the heart rate and the amount of oxygen intake during the physical activity process.
A good cardiorespiratory endurance would mean a lot to you. You don’t need to be an athlete for having cardiorespiratory endurance. You may benefit from it because of its many advantages, such as your intensity grows better to perform aerobic exercises. Moreover, it is not just about aerobic exercise doing capacity but physical fitness.
Experts have said that the better you perform the rigorous workout, you will have more chances of burning extra calories and losing some extra pounds. A study has also established that better cardiorespiratory endurance means that you would lower your risk of high blood pressure compared to people whose cardiorespiratory endurance is relatively low.
Hence, all of these pieces of evidence prove the worth and importance of having excellent cardiorespiratory endurance.
How can you improve your Cardiovascular Endurance?
A study published in 2019 reported that people aged 40–65 and who were not physically active showed signs of cardiorespiratory endurance once they were put to resistance training, endurance training, or followed rigorous fitness activity.
It shows that an adequate level of resistance and strength training could help one with their muscles by strengthening them and burn excess calories from your body. It moreover regulates a better flow of blood throughout your body so that the other organs can smoothly function.
You can perform the following exercises for 10-15 repetitions that could last for at least 1 minute. These would not only build your muscle but also improve your Body Mass Index. You may not always have to rely on your gym to stay active and fit.
- Jumping Jacks
- Mountain Climbers
- Burpees
Apart from these, if you feel comfortable in other physical activities, you could go for:
- Running
- Bicycling
- Swimming
- Skipping (Jump-roping)
- Play sports that are of high intensity
- and, Dancing
Be sure to get yourself tested for your cardiorespiratory endurance, as it would mean a healthy heart and better physical fitness.
