CARDIOVASCULAR

ENDURANCE
 CARDIOVASCULAR ENDURANCE IS THE BODY’S
ABILITY TO DELIVER OXYGEN TO MUSCLES WHILE
THEY ARE WORKING.
IN OTHER WORDS IT IS ALL ABOUT THE HEART AND
LUNGS ABILITY TO SUPPLY AND CARRY ENOUGH
OXYGEN/ENERGY TO THE BODY-PARTS THAT ARE IN
MOTION, WITHOUT TO MUCH TIREDNESS OR
FATIGUE. (WWW.QUORA.COM)
 CARDIORESPIRATORY ENDURANCE MEASURES THE
LEVEL OF YOUR FITNESS. INCREASING
CARDIORESPIRATORY ENDURANCE HAS A POSITIVE
EFFECT ON YOUR OVERALL HEALTH. YOUR LUNGS AND
HEART ARE ABLE TO BETTER USE OXYGEN. THIS ALLOWS
YOU TO EXERCISE FOR LONGER PERIODS WITHOUT
GETTING TIRED. MOST PEOPLE CAN INCREASE THEIR
CARDIORESPIRATORY ENDURANCE BY DOING REGULAR
EXERCISE. (WWW.QUORA.COM)
 CARDIOVASCULAR DISEASES (CVD),
INCLUDING HEART ATTACK AND
STROKE, ARE AMONG THE TOP 5
CAUSES OF DEATH IN THE COUNTRY
ACCORDING TO THE DEPARTMENT OF
HEALTH (DOH)
 DR. KEUFELL DANGAZO OF VICENTE SOTTO
MEMORIAL MEDICAL CENTER (VSMMC) STATED
THAT THE RISE OF CARDIOVASCULAR DISEASES
COULD BE ATTRIBUTED TO THE LACK OF EXERCISE
AND UNHEALTHY FOOD CONSUMPTION.
HE ADVISED EVERYONE TO TAKE WALKING AS
MUCH AS POSSIBLE, THIS IS THE EASIEST WAY TO
BURN EXTRA FAT IN THE BODY.
AEROBIC EXERCISE IS ANY ACTIVITY THAT GETS YOUR BLOOD PUMPING AND
LARGE MUSCLE GROUPS WORKING. IT’S ALSO KNOWN AS
CARDIOVASCULAR ACTIVITY. EXAMPLES OF AEROBIC EXERCISE INCLUDE:
• BRISK WALKING
• SWIMMING
• HEAVY CLEANING OR GARDENING
• RUNNING
• CYCLING
• PLAYING SOCCER
• BASKETBALL (WWW.HEALTHLINE.COM)
EXPERTS RECOMMEND GETTING AT LEAST 150
MINUTES OF MODERATE AEROBIC EXERCISE,
OR 75 MINUTESOF VIGOROUS ACTIVITY EACH
WEEK. BRISK WALKING OR SWIMMING ARE
EXAMPLES OF MODERATE ACTIVITY. RUNNING
OR CYCLING ARE EXAMPLES OF VIGOROUS
ACTIVITY. (WWW.HEALTHLINE.COM)
 12 BENEFITS
• IMPROVES CARDIOVASCULAR HEALTH
• LOWERS BLOOD PRESSURE
• HELPS REGULATE BLOOD SUGAR
• REDUCES ASTHMA SYMPTOMS
• REDUCES CHRONIC PAIN
• AIDS SLEEP
• REGULATES WEIGHT
• STRENGTHENS IMMUNE SYSTEM
• IMPROVES BRAIN POWER
• BOOSTS MOOD
• SAFE FOR MOST PEOPLE, INCLUDING KIDS
• AFFORDABLE AND ACCESSIBLE

• (WWW.HEALTHLINE.COM)
 SAMPLE EXERCISE PROGRAM USING THE FIT PRINCIPLE FOR
CARDIOVASCULAR ENDURANCE
• FREQUENCY – 3 TO 7 DAYS
• INTENSITY - MODERATE EXERCISE INTENSITY: 50% TO ABOUT
70% OF YOUR MAXIMUM HEART RATE. VIGOROUS EXERCISE
INTENSITY: 70% TO ABOUT 85% OF YOUR MAXIMUM HEART
RATE.
• TIME – 21 MINUTES PER DAY FOR MODERATE EXERCISE
10 MINUTES PER DAY FOR VIGOROUS EXERCISE
• TYPE – RUNNING, SWIMMING, CYCLING, BASKETBALL