CARDIO

RESPIRATORY
ENDURANCE
CRE is a measure of the heart’s
ability to pump oxygen-rich blood
to the working muscles during
exercise.
How to boost cardio-
respiratory
endurance?

 Exercise regularly (at

least 3 to 5 times a
week) and push
yourself to reach a
higher heart rate when
you exercise (target
pulse rate)
 Continue your exercise
for at least 20-30
minutes at the target
pulse rate
 Subtract your age from 220 and
multiply by intensity of exercise (50-
75%) to find your minimum and
maximum heart-beat rate
How to
calculate target For example, if you are 17 years old your
target pulse rate should be 220 – 17 = 203
pulse rate?
Multiply min intensity 203 x 0.50 = 101
(lower threshold)

Multiply max intensity 203 x 0.75 = 152

(upper threshold)
Pulse

• The best locations for

measuring your pulse are:
the carotid artery of the neck
and the radial artery of the
wrist.
How to measure cardio-
respiratory endurance?

• VO2Max lab test (ergometer,

treadmill, metabolic cart and
bike test)
• Outdoor run/walk test (1.5
mile run or 1 mile walk test)
• Step test
 Exercise
1. Run and jump in one spot
Activities to 2. Jumping jacks
improve CR 3. Side hops
endurance 4. Hopping squats
5. Burpees
6. Mountain climbers
Activities to improve CR
endurance (continued)

1. Swimming
2. Cycling
3. Running
4. Brisk walking
5. Aerobic dance
6. Various vigorous sports (handball,
basketball, etc.)
 CR FITNESS AND HEALTH
BENEFITS
Lower risk for
• coronary heart disease
• stroke
• various types of cancers
• diabetes
• high blood pressure
• obesity
• osteoporosis
• depression
• anxiety