Cardiovascular Exercises That Will Improve Endurance

The best exercises that can promise to improve your cardiovascular endurance are those that elevate your heart rate and keep it at it for a sustained period of time. The activities that may provide so include running, fast-paced walking, swimming, cycling, in-line skating, jumping rope, skiing, etc. When exercise elevates the heart rate, you get to improve the flow of your blood, strengthen your heart, burn fat, and improve the body's ability to deliver energy and oxygen to the working muscles. And these things become the hallmark of cardiovascular endurance.

Cardiovascular Exercise


This may burn fewer calories than the other kinds of exercises, but this is a good one for many people as they can do it anytime, anywhere. The key to walking is to do it fast. In order to improve your cardiovascular endurance, you need to have a heart rate of at least 60 percent of your maximum heart rate.


Performing a 154-pound person jogging at an easy pace of 5 mph can burn twice as much calories in a half hour  as the same person who walks 3.5mph. Jogging is basically the most vigorous form of exercise and many people do it to improve their cardiovascular endurance. And in order to do so, you should systematically increase the amount you run each week or your speed by not more than ten percent.

Outdoor Cardio Workouts


This works in a wider range of muscle groups and burns more calories. Even just doing a slow freestyle could burn as much as a 5 mph jog. And one best way to improve cardiovascular endurance through swimming is to swim 50-100- or 200-yard intervals followed by short rest periods. And as your endurance improves, you can increase the length of the intervals of shorten your rest periods.

Riding A Bike

Cycling should be done at a brisk pace if you want to improve your cardiovascular endurance fitness. If you are riding slower than 10 mph, you could burn as many calories as you would when walking at 3.5 mph. For speeds that are greater than 10mph, the heart rate climbs and the muscles begin to demand more energy and oxygen. Then your respiratory and cardiovascular systems respond to it, thus you improve your endurance and fitness.

Exercise Machines

Elliptical trainers, stationary bicycles, rowing machines, stair machines, treadmills are equipment that can be used to improve cardiovascular fitness. These machines allow people to adjust the intensity of their workout to meet their needs, as well as to keep track of biofeedback data, such as burned calories and heart rate.

Variety and Alternatives

Perform a variety of exercise for fitness by incorporating additional muscle groups. There are a lot of people who walk one day, then run on the next, or swim then run the next. Variety would give the body a chance to rest up while it improves cardiovascular system. It is recommended to exercise at least 30 minutes on most days of the week, while exercising longer and at a greater intensity workout.


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