The cardiovascular endurance can be increased performing aerobic training. It helps in maximizing the cardiac output, as a result of which the muscles are able to absorb the oxygen present in the blood. Thus, your body must take up a training schedule that will increase the cardio endurance by challenging the working capability of the muscles. Such training exercises should often be designed in such a way that pressurizes the entire circulatory system of the body.
4 Ways To Improve Cardiovascular Endurance
Types Of Training
Principally, there are three types of training exercises that are helpful in the improvement of the cardiovascular endurance – training with intervals, low intensity or the long duration exercise, and the continuous high intensity exercise.Although all three training schedules are considered to be useful in their own ways, but several experiments show that the intensity is more important than duration. Therefore, the interval and the high intensity exercises are the ones that are usually prescribed for the improvement of cardiovascular capacity.
High Intensity Training
The interval training with high intensity requires you to perform bouts of exercise alternating between low and high intensity repeatedly. The duration of the exercise must depend on the goals you are willing to achieve. It has been observed that in order to work for long periods of time, the body must produce a large amount if aerobic energy. It is very obvious that if an exercise is performed for longer duration, the intensity ill gradually decrease.
Quite opposite to the above scenario is the production of anaerobic energy, which is produced by the body by performing high intensity exercises but for shorter intervals. This system of energy is responsible for providing the body with the ATP, in minimum amount of time. This type of training, however, causes the body to get tired very easily. Another of its disadvantages would be the production of lactic acid in the muscles. This is the reason why the body refuses to perform high intensity exercises for long intervals.
In order to extract maximum benefits, the workout schedule must be planned keeping in mind certain factors, such as the duration of the workout, and the time that the body needs to recover, the effort intensity, and the count of the sets must be properly maintained.Maximum amount of aerobic energy can be produced by performing the exercises of more than 60 seconds at a stretch. The intensity can be monitored by keeping a track of your heart rate every 10 seconds. In an ideal situation, the intensity of your training should be representing about 85% of your heart rate, when it is at its maximum.
The recovery phase comprises of sessions of walking briskly, or a slight warm up by jogging. This interval helps in bringing down the heart rate. The fact that your fitness level is increasing will be evident when the dropping of your heart rate will take place at a faster pace.Most of all, one must be regular with his exercises and have a proper schedule to make sure his endurance levels are increased