Cardiovascular endurance is the ability to exercise without becoming overly tired because your heart, lungs and blood vessels are healthy. Exercise examples include walking, jogging, cycling, dancing, running and bike riding. Distance swimming is also a good cardiovascular endurance exercise.
Cardiovascular endurance consists of maintaining an increased heart rate and breathing rate for a longer period of time. Cardiovascular endurance can be accomplished through consistent exercise performed for prolonged periods of time. Cardiovascular exercise improves your body's ability to bring oxygen from the environment, into the lungs, and diffused into the bloodstream. With an increase flow of oxygen to cells in the body will help them work to their capacity. In addition, cardiovascular exercise helps the heart become bigger and stronger (it is a muscle), allowing more blood to be pumped out with each beat. If more blood is pumped out with each beat, the heart does not have to beat as fast or work as hard.
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs. Reviewed by Dan Brennan, MD on November 27, 2021 Cardiovascular endurance is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time. Improving your cardiovascular endurance can make it easier for you to carry out your daily tasks. It can also lessen your risk of diseases such as diabetes, heart disease, and stroke. You can raise your level of cardiovascular endurance by doing exercises that increase your heart and breathing rates, or aerobic exercise. According to many experts, aerobic exercise is the most important part of physical fitness. To achieve cardiovascular endurance, you should exercise aerobically 30 minutes per day, 3 to 7 days per week. When you do aerobic exercise, your body responds in the following ways: As you increase your cardiovascular endurance through aerobic exercise, you'll get stronger and fitter. You'll also reap the following benefits: Lowered risk of disease. Aerobic exercise reduces your risk of developing many diseases, including: Better strength and stamina. Your heart and lungs will get stronger as you exercise. You'll also gain bone and muscle fitness. You may feel tired when you first start exercising, but you'll develop stamina over time. A more active immune system. You're less likely to catch viral illnesses such as colds and flu if you're a regular exerciser. Your immune system is activated by aerobic exercise. Managed weight. Aerobic exercise, together with a healthy diet, can help you lose weight and keep it off. Stronger bones. Weight-bearing aerobic exercise, such as walking, can help reduce your risk of developing osteoporosis. Better mood. Aerobic exercise may help you relieve tension and anxiety. It may also help you relax and sleep better. For some people, exercise is as effective as antidepressants at lessening depression. Staying independent longer. Exercising makes you stronger and can help you stay mobile longer. It can also lower your risk of falls and injuries. Fitness will improve the quality of your life as you age. Fewer unhealthy behaviors. Time spent exercising is better than that spent smoking, drinking alcohol, or gambling. Exercise may also help regulate overeating. Almost everyone can benefit from physical exercise. However, not every exercise is right for everyone. Talk to your doctor about the best type of exercise for you. Start simple. If you're new to exercise, you may benefit from as little as 15 minutes of exercise. Work your way up to 30 minutes per day at least 3 days per week. Doing this should result in a measurable improvement in your cardiovascular endurance in eight to 12 weeks. Pick something you enjoy. Aerobic exercise is any nonstop activity that uses your large muscles and makes your heart and lungs work harder. You can pick one you enjoy or rotate through many different ones. Some examples include: Don't overdo it. Doing the same type of exercise more than 5 days per week puts you at a higher risk for injuries. If you want to work out more than 5 days per week, change it up with exercises that use different muscle groups. Do some low- and then some high-impact activities to avoid too much stress on your joints and muscles. Gradually work up. You should aim to push yourself slightly more than your normal movement level. Bump up your speed or distance no more than 10% to 20% each week. You should feel challenged, but not completely exhausted. For every 10 minutes you exercise, add 1 or 2 minutes weekly. Warm up, cool down, and stretch. Start by working at a low level for 5 to 10 minutes to warm up. Then gradually build up how hard you work until you reach your limit. After you finish working at full intensity, slow down for 5 to 10 minutes before you stop. Stretch at this point, since your muscles will be warmed up. Cardiorespiratory fitness (exercise capacity) is objectively measured using laboratory estimates or actual measures of oxygen uptake during a maximal exercise test performed on a cycle ergometer or treadmill (VO2max). From: Handbook of Dialysis Therapy (Fourth Edition), 2008 Cardiorespiratory fitness is defined as a component of physiologic fitness that relates to the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity. From: The Sports Medicine Resource Manual, 2008 Cardiorespiratory fitness (CRF) refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity. The primary measure of CRF is VO2 max.[1] In 2016, the American Heart Association published an official scientific statement advocating that CRF be categorized as a clinical vital sign and should be routinely assessed as part of clinical practice.[1] Regular exercise makes these systems more efficient by enlarging the heart muscle, enabling more blood to be pumped with each stroke, and increasing the number of small arteries in trained skeletal muscles, which supply more blood to working muscles. Exercise improves not just the respiratory system but the heart by increasing the amount of oxygen that is inhaled and distributed to body tissue.[2] A 2005 Cochrane review demonstrated that physical activity interventions are effective for increasing cardiovascular fitness.[3] There are many benefits of cardiorespiratory fitness. It can reduce the risk of heart disease, lung cancer, type 2 diabetes, stroke, and other diseases. Cardiorespiratory fitness helps improve lung and heart condition, and increases feelings of wellbeing.[2] Additionally, there is mounting evidence that CRF is potentially a stronger predictor of mortality than other established risk factors such as smoking, hypertension, high cholesterol, and type 2 diabetes. Recently, a new study demonstrated the levels of CRF were associated with early deaths <65 years old among recent generations. Low CRF might be emerging to a new risk factor for early death among US Baby Boomers and Generation Xers.[4] Significantly, CRF can be added to these traditional risk factors to improve risk prediction validity.[1] The American College of Sports Medicine recommends aerobic exercise 3–5 times per week for 30–60 minutes per session, at a moderate intensity, that maintains the heart rate between 65 and 85% of the maximum heart rate.[5] The cardiovascular system responds to changing demands on the body by adjusting cardiac output, blood flow, and blood pressure. Cardiac output is defined as the product of heart rate and stroke volume which represents the volume of blood being pumped by the heart each minute. Cardiac output increases during physical activity due to an increase in both the heart rate and stroke volume.[6] At the beginning of exercise, the cardiovascular adaptations are very rapid: "Within a second after muscular contraction, there is a withdrawal of vagal outflow to the heart, which is followed by an increase in sympathetic stimulation of the heart. This results in an increase in cardiac output to ensure that blood flow to the muscle is matched to the metabolic needs".[7] Both heart rate and stroke volume vary directly with the intensity of the exercise performed and many improvements can be made through continuous training.[citation needed] Another important issue is the regulation of blood flow during exercise. Blood flow must increase in order to provide the working muscle with more oxygenated blood which can be accomplished through neural and chemical regulation. Blood vessels are under sympathetic tone; therefore, the release of noradrenaline and adrenaline will cause vasoconstriction of non-essential tissues such as the liver, intestines, and kidneys, and decrease neurotransmitter release to the active muscles promoting vasodilatation. Also, chemical factors such as a decrease in oxygen concentration and an increase in carbon dioxide or lactic acid concentration in the blood promote vasodilatation to increase blood flow.[8] As a result of increased vascular resistance, blood pressure rises throughout exercise and stimulates baroreceptors in the carotid arteries and aortic arch. "These pressure receptors are important since they regulate arterial blood pressure around an elevated systemic pressure during exercise".[7] Although all of the described adaptations in the body to maintain homeostatic balance during exercise are very important, the most essential factor is the involvement of the respiratory system. The respiratory system allows for the proper exchange and transport of gases to and from the lungs while being able to control the ventilation rate through neural and chemical impulses. In addition, the body is able to efficiently use the three energy systems which include the phosphagen system, the glycolytic system, and the oxidative system.[6] In most cases as the body is exposed to physical activity, the core temperature of the body tends to rise as heat gain becomes larger than the amount of heat lost. "The factors that contribute to heat gain during exercise include anything that stimulate metabolic rate, anything from the external environment that causes heat gain, and the ability of the body to dissipate heat under any given set of circumstances".[6] In response to an increase in core temperature, there are a variety of factors which adapt in order to help restore heat balance. The main physiological response to an increase in body temperature is mediated by the thermal regulatory center located in the hypothalamus of the brain which connects to thermal receptors and effectors. There are numerous thermal effectors including sweat glands, smooth muscles of blood vessels, some endocrine glands, and skeletal muscle. With an increase in the core temperature, the thermal regulatory center will stimulate the arterioles supplying blood to the skin to dilate along with the release of sweat on the skin surface to reduce temperature through evaporation.[6] In addition to the involuntary regulation of temperature, the hypothalamus is able to communicate with the cerebral cortex to initiate voluntary control such as removing clothing or drinking cold water. With all regulations taken into account, the body is able to maintain core temperature within about two or three degrees Celsius during exercise.[7]
|
What is heart and lung endurance also known as?
Postagens relacionadas
direito autoral © 2024 estudarpara Inc.
