ASNIMA

Cardiovascular endurance is a measure of how well you can do exercises that involve your
whole body at moderate to high intensity for an extended time. Improving your
cardiovascular endurance can make it easier for you to carry out your daily tasks. It can also
lessen your risk of diseases such as diabetes, heart disease, and stroke.

Cardiovascular endurance can help you perform exercises or movements over extended
periods.
And exercise, in general, can improve the function of your heart and lungs and lower your
risk for certain diseases. So, working on your endurance will improve the efficiency of your
exercise routine and keep your body healthy.

HEMILGA
Effects of Aerobic Exercise
You can raise your level of cardiovascular endurance by doing exercises that increase your
heart and breathing rates, or aerobic exercises. According to many experts, aerobic exercise is
the most important part of physical fitness. To achieve cardiovascular endurance, you should
exercise aerobically 30 minutes per day, 3 to 7 days per week.

When you do aerobic exercise, your body responds in the following ways:

 Your heart pumps more efficiently.

 Your lungs work better.
 Your blood volume and delivery system are improved.
 Your resting heart rate is lowered.
 Your heart pumps out more blood.
 Your muscles get stronger.
 Your ligaments, tendons, and bones get stronger.
 Your body is more able to use fat as an energy source.

ANEYRAH
Benefits of Cardiovascular Endurance
As you increase your cardiovascular endurance through aerobic exercise, you'll get stronger
and fitter. You'll also reap the following benefits:

Lowered risk of disease. Aerobic exercise reduces your risk of developing many diseases,
including:

 Heart disease
 High blood pressure
 Obesity
 Type 2 diabetes
 Some types of cancer
 Stroke
KEN
Better strength and stamina.
Your heart and lungs will get stronger as you exercise. You'll also gain bone and muscle
fitness. You may feel tired when you first start exercising, but you'll develop stamina over
time.

A more active immune system.

You're less likely to catch viral illnesses such as colds and flu if you're a regular exerciser.
Your immune system is activated by aerobic exercise.

Managed weight.
Aerobic exercise, together with a healthy diet, can help you lose weight and keep it off.

JETH
Stronger bones.
Weight-bearing aerobic exercise, such as walking, can help reduce your risk of developing
osteoporosis.

Better mood.
Aerobic exercise may help you relieve tension and anxiety. It may also help you relax and
sleep better. For some people, exercise is as effective as antidepressants at lessening
depression.

BACHARPA
Staying independent longer.
Exercising makes you stronger and can help you stay mobile longer. It can also lower your
risk of falls and injuries. Fitness will improve the quality of your life as you age.

MANCIA
Fewer unhealthy behaviors.
Time spent exercising is better than that spent smoking, drinking alcohol, or gambling.
Exercise may also help regulate overeating.

PANDO
How to Increase Your Cardiovascular Endurance
Almost everyone can benefit from physical exercise. However, not every exercise is right for
everyone. Talk to your doctor about the best type of exercise for you.

Start simple.
If you're new to exercise, you may benefit from as little as 15 minutes of exercise. Work your
way up to 30 minutes per day at least 3 days per week. Doing this should result in a
measurable improvement in your cardiovascular endurance in eight to 12 weeks.
VALDEZ
CARDIOVASCULAR EXAMPLES
Aerobic exercise is any nonstop activity that uses your large muscles and makes your heart
and lungs work harder. Some examples include:

 Walking
 Running
 Jogging
 Hiking
 Swimming
 Dancing
 Cross-country skiing
 Aerobics
 Stair climbing
 Rowing

OGAO-OGAO
Don't overdo it.
Doing the same type of exercise more than 5 days per week puts you at a higher risk for
injuries. If you want to work out more than 5 days per week, change it up with exercises that
use different muscle groups. Do some low- and then some high-impact activities to avoid too
much stress on your joints and muscles.

Gradually work up.

You should aim to push yourself slightly more than your normal movement level. Bump up
your speed or distance no more than 10% to 20% each week. You should feel challenged, but
not completely exhausted. For every 10 minutes you exercise, add 1 or 2 minutes weekly.

Warm up, cool down, and stretch.

Start by working at a low level for 5 to 10 minutes to warm up. Then gradually build up how
hard you work until you reach your limit.

After you finish working at full intensity, slow down for 5 to 10 minutes before you stop.
Stretch at this point, since your muscles will be warmed up.
 CARDIOVASCULAR EXAMPLES
Aerobic exercise is any nonstop activity that uses your large muscles and makes your heart and lungs work
harder. Some examples include:

 Walking  Dancing
 Running  Aerobics
 Jogging  Stair climbing
 Swimming  Rowing

These are the examples of Cardiovascular Endurance:

Walking is an example of cardiovascular endurance because it’s important to keep your bones and muscles
healthy to reduce the risk of bone loss, arthritis, joint pain, and other health problems as you get older.
That’s why it is essential to exercise; the sooner you begin this habit, the sooner your body will feel the
effects. Walking every day is an excellent way to keep your bones and muscles healthy.
Running is also an example of cardiovascular endurance because it can strengthen the heart and also can help
the heart healthy and stable.
Running minimizes your heart's workload. Because runners have stronger hearts, they typically have a lower
resting pulse rate and intake a higher amount of oxygen. As a result, the organ can handle pumping a larger
amount of blood per beat, which helps the heart perform its job with ease.
Running strengthens the heart, increases the number of capillaries in the body, increases the number of red
blood cells and the capacity of the muscles to use the oxygen when it gets to them. The oxygen is then utilized
to create a series of reactions needed to release fat or glycogen to be used as energy.
Next is Jogging, Jogging helps you to breathe deeper and faster, and it can increase your heart rate also. This
kind of exercise can give your body a boost by increasing the blood flow through your veins and capillaries.
Swimming helps improve circulation and cardiac efficiency, reducing your risk of cardiovascular disease.
This trains the body to use oxygen more efficiently, which is generally reflected in declines in resting heart
rate and breathing rate. It uses the arms, the legs, and other muscle groups in between. This improves muscle
strength and flexibility.
Dancing can increase cardiovascular endurance because it elevates an individual's breathing and heart rate.
After repeated practice, the body learns to adapt to this type of stress that’s why some people list dancing as
an example of endurance exercise that can improve heart health.
Aerobic Exercise is also known as cardio which is the most beneficial type of exercise for your
cardiovascular system (your heart and blood vessels). It also improves your cardiovascular fitness by
increasing your capacity to use oxygen.
Stair climbing engages your body's largest muscle groups to repeatedly lift your body weight up, step after
step. Thus, using your muscles to carry your own weight is far higher to running as compared.
Rowing is also great for your heart and lungs. It helps your heart to work hard to transport more blood to your
body. This can improve heart strength. Especially to those people who have heart problems, this can help to
strengthen their body and keep their heart healthy.
1. Walking is a type of cardiovascular physical activity, which increases your heart rate. This
improves blood flow and can lower blood pressure. It helps to boost energy levels by
releasing certain hormones like endorphins and delivering oxygen throughout the body.

2. Jogging helps you breathe deeper and faster, and increases your heart rate. This gives your
body a boost by increasing the blood flow through your veins and capillaries. Your lungs take
in more oxygen, and eventually, grow and expand to hold more air. As this happens, your
body releases endorphins that make you feel good both mentally and physically.

3. Cycling strengthens your heart muscles, lowers resting pulse, and reduces blood fat levels.
Research also shows that people who cycle to work have two to three times less exposure to
pollution than car commuters, so their lung function is improved.

4. Dancing increases cardiovascular endurance because it elevates an individual's breathing

and heart rate. After repeated practice, the body learns to adapt to this type of stress. It's why
the American Heart Association lists dancing as an example of endurance exercise that can
improve heart health.

5. Running strengthens the heart, increases the number of capillaries in the body, increases
the number of red blood cells and the capacity of the muscles to use the oxygen when it gets
to them. The oxygen is then utilized to create a series of reactions needed to release fat or
glycogen to be used as energy.

After you finish working at full intensity, slow down for 4 to 10 minutes before you stop.
Stretch at this point, since your muscles will be warmed up. I don’t care what people think of
me but I just want to say with him, I want to be happy and do all I want to do char haha but
Cardiovascular Endurance Examples
Cardiovascular endurance is the ability to exercise without becoming overly tired.
Cardiovascular endurance examples include high-impact activities, low-impact activities, and
no impact activities. Vigorous activities, like running, are often high impact. While more
moderate activities are typically low and no impact.

What are some cardiovascular endurance activities? While there are hundreds of examples of
these types of activities, here are a few.
High impact activities are those that are weight bearing and put more force on the joints and
the bones. These activities typically involve both feet lifting off the ground at the same time.

Running
Jumping rope
Basketball

Low-impact activities put less force and jolt on the bones and the joints.

Walking
Yoga
Cycling
Activities in the water, such as swimming and water aerobics, have no force on the joints.

No impact cardio activity

No-impact activities are activities where the feet never leave the ground; resulting in no extra
weight or force being exerted on the body.

Swimming
Elliptical machine
Water aerobics

Cardiovascular endurance consists of maintaining an increased heart rate and breathing rate
for a longer period of time. Cardiovascular endurance can be accomplished through
consistent exercise performed for prolonged periods of time. Cardiovascular exercise
improves your body's ability to bring oxygen from the environment, into the lungs, and
diffused it into the bloodstream. With an increased flow of oxygen to cells in the body will
help them work to their capacity. In addition, cardiovascular exercise helps the heart become
bigger and stronger (it is a muscle), allowing more blood to be pumped out with each beat. If
more blood is pumped out with each beat, the heart does not have to beat as fast or work as
hard.