When training for cardiovascular endurance you should choose exercises that are rhythmical and can be maintained continuously — such as running or biking — according to the American College of Sports Medicine. For cardiovascular gains, your intensity should be 64 percent to 94 percent of your maximum heart rate. An estimate of your maximum heart rate can be found by subtracting your age from 220. You should engage in 20 to 60 minutes of continuous or intermittent aerobic activity for three to five days a week to increase cardiovascular endurance Warm-up before activity for roughly five to 10 minutes, and cool down for five to 10 minutes post exercise as well. Warming up will ready your muscles and body for activity, and cooling down will decrease blood pooling and level out your body vitals to near pre-exercise values. These training parameters are applied to any form of cardiovascular training.
Walking, Jogging, Running, and Cycling
A very practical way to increase your cardiovascular endurance is by walking, jogging, running and cycling. It is customary choice for aerobic activity since you can perform these exercises nearly anywhere. According to Dr. Vivian H. Heyward, author of “Advanced Fitness Assessment and Exercise Prescription,” these exercises provide similar cardiovascular benefits. Significant improvements in maximum oxygen uptake were shown for individuals who trained at 85 percent to 90 percent of maximum heart in these base forms of cardiovascular training. Maintain the same intensity and duration during your exercise bout to optimize cardiovascular gains.
Rowing
Rowing can be on an actual boat or — more practical for the general population — on a rowing ergometer. In terms of the erg, you will be on a machine that mimics an actual rower. You will sit on sliding seat, and continuously drive out with your legs and then pull with your back, shoulders and arms in continuous fashion. You will also increase muscular endurance using the rower, due to the power demands of this type of exercise.
SWIMMING
Swimming is an intense, full body aerobic exercise. According to the National Strength and Conditioning Association, being in the water adds a resistance to move through in an environment humans are not anatomically designed for, which makes it possible to achieve considerable cardiovascular gains. This is due to the degree of difficulty swimming possesses when compared with running. Swimming also is a low impact exercise, which lowers the chance of sustaining injury while exercising. However, your bones will not gain the benefits the body obtains from impact exercise — such as it would would from running or biking — while swimming. The American College of Sports Medicine suggests incorporating resistance training with swimming
CIRCUIT TRAINING
Often overlooked, circuit training will improve your cardiovascular endurance as well as increase muscular strength, muscular endurance and flexibility. Circuit training involves multiple exercises performed back to back with minimal — 30 seconds or less — rest in between exercises. You can perform aerobic workout as exercises in the circuit as well, such as climbing stairs. Your heart rate will climb intensely, and your lung capacity will be trained due to the increased workload volume in a shortened time. Thus, this causes a cardiovascular workout.
STEPPING and STAIR CLIMBING
Stepping and stair climbing are other forms of exercise that increase cardiovascular endurance. You can use a stair climber or step-up boxes at your fitness center, or use actual steps.
This is why it is important to include both aerobic and anaerobic exercise into your fitness protocol, so that you can be healthy both inside and out.