Cardiovascular endurance workouts are essential for maintaining heart health. Read further to know about how to enhance cardiovascular endurance and its importance.
These are a few tips for enhancing your cardiovascular fitness:
- Warm-up
A majority of cardio exercises put a significant amount of stress and pressure on the muscles and joints. Therefore, prevent injuries by performing a good warm-up routine.
- Eat healthily
Try to have something in half an hour of finishing a cardio session lasting over 20 minutes, preferably something that is rich in protein and carbohydrates. This is essential for letting your muscles and body restore after exercising. Include antioxidant rich food sources in your diet to ensure a reduced risk of developing heart disease.
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- Vary your cardio exercise
Your body rapidly adjusts to the kind of exercise you perform, making it more difficult to attain similar results. To carry on gaining the advantages of cardio exercise, change up the machine and form of exercise. Running, biking, swimming, circuit training, battle ropes, sled pushing, etc., can all be cycled weekly to keep the workout effective and challenging.
- Give yourself the suitable rest intervals
Try to set your working breaks anywhere from 15 seconds to one minute, and have a work-rest ratio of 1:3 or 1:4. For instance, perform a sprint interval on a bike for about 15 seconds, and rest for a minute. The overall exercise duration can be somewhere from 10 minutes to half an hour.
Calculating your cardiovascular fitness level
If you need to realize your cardiovascular fitness level, but your check-up is not for some more months, you may not have to wait. You can calculate your fitness with the 12-minute run test. This method is utilized in several settings like military training and has been relied upon for years to gauge aerobic health. Below are a few steps involved in the 12-minute run test.
- Use a timer or stopwatch.
- Do warm-up before the test by jogging, walking, or performing light stretches.
- Run at a stable speed, as quick as possible without any unnecessary exhaustion, for 12 minutes.
- Calm down after the test and record the distance travelled in miles with a decimal figure.
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Key benefits of cardiovascular fitness
- It will provide you energy
- It will boost your day-to-day performance
- It can help your hormonal profile
- It can enhance your heart health.
