Why is cardiovascular endurance important: Don’t exceed Cardio
Endurance cardiovascular It is the basis of fitness and one of the strongest predictors Public health and longevity. Whether you are walking on the stairs, playing a sport, or trying to reduce the risk of developing your disease, cardiovascular endurance determines how efficient your body Delivery of oxygen to the work muscles Over periods of sustainable activity.
However, many ignore this decisive aspect of fitness, with a focus only on strength or aesthetics. In this article, we will explain Why are the capabilities and blood vessels concern issuesHow to improve both Health and performanceAnd how you can build and measure it effectively.
What is the heart and blood vessels?
Endurance and blood vessels indicate your body’s ability to perform Long air activity By delivering oxygen efficiently through Heart, lungs and blood vessels For your muscles.
This ability is usually measured by:
- Foy Max: The maximum amount of oxygen that your body can use during intense exercise
- Efficiency of the heart rateHow quickly your heart recovers after the effort
- It’s time to get tiredHow many time you can keep the voltage below the maximum
Why is the cardiovascular endurance very important?
1. Supports heart health and blood circulation
normal Air training It strengthens the heart muscle, enables it to:
- Pump more blood for each rhythm (increased stroke size)
- Reduced heart rate comfort
- Reducing blood pressure
- Improving the balance of cholesterol
According to the American Heart Association, people with high fitness and blood vessels have much lower risk Heart disease, stroke and high blood pressure.
2. It enhances the efficiency of the respiratory system
The best cardiovascular endurance improves Lung capacity and use of oxygenAnd allow you to:
- Take deeper and more efficient breath
- Delay fatigue during the effort
- Recover faster between groups or efforts
This supports activities such as hiking, climbing stairs, or operating longer distances.
3. It enhances energy and endurance
Improving endurance increases your body’s ability to generate ATP (energy) Using oxygen. The result? Feel Less tired during daily tasks Activity can be maintained for a longer period with less effort.
This is very important for:
- Entertainment athletes
- Professions that involve physical activity
- Parents run crowded daily tables
4. It reduces the risk of developing chronic diseases
Training tolerance helps prevent or manage:
- Type 2 diabetes
- High cholesterol
- obesity
- Certain cancers
- Depression and anxiety
2021 twisting analysis Blood circulation I found that individuals with high air capacity Up to 50 % of deaths in all causes Among those who suffer from low respiratory fitness.
5. It enhances mental health and cognitive function
Cardiovascular exercise increases:
- Blood flow to the brain
- Endorphins and Dopamine Levels
- Nervous flexibility and memory retaining
Regular endurance training has been linked Low depression rates, improving mood, and reducing cognitive decrease In the elderly.
6. It improves recovery and adaptation in athletes
Even for athletes in strength, heart and blood vessels support the best:
- The fastest between the specified recovery
- Air conditioning improved under fatigue
- The best comprehensive work capacity in training
It is a major element in General physical readiness (GPP).
Who benefits from the heart and blood vessels?
Everyone benefits, but in particular:
- Stagable individuals It aims to improve health signs
- Athletes Looking for athletic endurance
- the elderly Maintaining independence and movement
- People with high tension lifestyles Search for natural mood regulation
- Those who recover from illness or surgery Through the anti -overseeing air regeneration
How to improve cardiovascular ability
1. Aerobic training for the stable country
Examples:
goal: 30-60 minutes, 3-5 times a week in 60-75 % of the heart rate
2. Hiit Training (HIIT)
Alternately, short stricches of high -density voltage with recovery periods.
benefits:
- More improvements in less time
- EPOC effect to burn additional calories
- Efficiency for crowded tables
example:
1 minute enemy + 2 minutes walking x 6-8 rounds
3
Use multiple methods to reduce the risk of infection and improve the total endurance of the body:
4. Follow your progress
a screen:
- Vo₂ max estimates (via fitness tracking or laboratory test devices)
- Heart rate trends are comfortable
- It’s time to get tired
- Heart rate recovery after exercise
Recommended instructions
According to American College of Sports Medicine (ACSM):
- 150-300 minutes/week of moderate heart (For example, brisk walking)
- or 75-150 minutes/week of strong heart disease (For example, running, hiit)
- It includes At least two days/week of muscle enhancement activities Public health
conclusion
Endurance cardiovascular The cornerstone of physical healthSports performance and disease prevention. It improves the efficiency of your heart and lungs to oxygen, enhances your energy and your mental clarity, and greatly reduces the risk of chronic disease and premature death.
Whether you are training on sports or longevity or Public fitnessThe promotion of cardiovascular endurance must be Unacceptable part of your routine. Good news? It does not take hours a day – only A deliberate consistent effort Using strategies shown here.
Reference
- Ross R, Blair Sn, Arena R, Et Al. The importance of evaluating respiratory heart fitness in clinical practice: a condition of fitness as a clinical biomed. Blood circulation. 2016; 134 (24): E653-E699. https://www.hajournals.org/doi/10.1161/cir.00000000000461
- Kodama S, and others. Selfish heart fitness as a quantitative indicator of deaths all the causes and cardiovascular events. mosque. 2009; 301 (19): 2024-2035.
- Garber Ce, and others. Placement position: the quantity and quality of the exercise to develop and maintain fitness. Sports exercise med sci. 2011; 43 (7): 1334-1359.
- Ericsson Ki, and others. Exercise training increases the size of the hippocampus and improves memory. Pro Natl Acad Sci Usa. 2011; 108 (7): 3017-3022.
