Grace Jung Jung 1

Professor Veron

FFL 117

13 October 2018

Cardiorespiratory Endurance
Cardiorespiratory exercise is often neglected because immediate bodily change is not seen.

However, building cardiorespiratory endurance has benefits for the whole body and can be done in many

different forms. Cardiorespiratory training is any exercise that causes the lungs and the heart to work

harder to support the working muscles in the body. This type of training has many benefits, such as

decreasing fatigue, increasing heart strength, increasing lung strength, reducing stress, burning calories

fast, and improving sports performance. Other long-term benefits of cardiorespiratory training include

decreasing the risk of high blood pressure, high cholesterol, obesity, type two diabetes, coronary artery

disease, osteoporosis, and certain types of cancer. People can engage in cardiorespiratory training by

running, hiking, aerobics, biking, kickboxing, Zumba, climbing stairs, high intensity interval training

(HIIT), taking a brisk walk, or elliptical training. All of these types of training actively engage your body

in improving cardiorespiratory endurance.

To improve fitness level and to increase cardiorespiratory endurance, a person should get five to

seven days of intense cardio training each week, for 20-60 minutes per day. “Intense” cardio training is

defined as training between 65% and 90% of your maximum heart rate. To calculate this, subtract your

age from 220, and multiply this number by .65 and then .90. This is your target heart rate range for

improving cardiorespiratory endurance. During the 20-60 minutes of cardio training, your heart rate

should consistently stay in your target heart rate range. Overall, cardiorespiratory endurance is essential

for improving overall health and has beneficial short-term and long-term effects.

Sources:

https://www.livestrong.com/article/227267-how-many-days-a-week-should-i-do-cardio-to-lose-weight/

https://psychcentral.com/lib/are-you-doing-enough-cardiorespiratory-exercise/