The typical American is not a good role model. Although exercise is essential for a healthy lifestyle, more than half of American adults do not receive even 30 minutes of moderate-intensity exercise at least 5 days a week, according to American College of Sports Medicine (ACSM). It is recommended to perform aerobic exercise 3-5 times a week for 20-60 minutes each time. The intensity can maintain the heart rate between 65% and 90% of the maximum heart rate (ACSM, 2006).
Cardiovascular (CV) endurance improving exercises create an energy demand, which will lead to adaptation to the system. CV training is described as an activity that uses large muscle groups continuously for a long time. Some examples of cardiovascular endurance improving exercise are football, zumba, swimming, biking and boxing.
Why is Cardiovascular Endurance Important?
As CV endurance indicates a person’s level of aerobic health physical fitness, people performing high-intensity exercises are able to perform any activity for longer and are able to burn more calories.
According to a study of 2017, people with a high cardiovascular endurance are less likely to develop high blood pressure and are able to multitask activities among adults aged between 59 to 80 years. Also, there is a decrease in the risk of coronary heart disease.
Let’s look at some major points discussing why cardiovascular endurance is important.
Improves Heart Health
The American Heart Association and most doctors recommend aerobic exercise for people with or at risk of heart disease. This is because exercise can strengthen the heart and help it pump blood around the body more efficiently.
If you want to lower blood pressure and cholesterol in a targeted manner, you should do 40 minutes of high-intensity aerobic exercise, 3-4 per week.
Maintains Blood Pressure
Cardiovascular exercise can help you reduce the symptoms of high blood pressure. This is because exercise can help lower blood pressure. Going below blood pressure is another thing that can be maintained with regular cardiovascular endurance improving exercises.
Regulates Blood Sugar
Regular cardiovascular exercise helps to regulate insulin and at the same time lowers blood sugar levels while controlling weight all the while. In a study, patients with type 2 diabetes, researchers found that any form of exercise, whether it is aerobic or anaerobic exercise, can have these effects.
Eliminates Asthma Symptoms
Cardiovascular endurance exercises can help asthmatic people reduce the frequency and severity of asthma attacks. However, before starting a new exercise for asthma, your doctor may recommend certain measures or precautions so that you can stay safe while performing such cardiovascular endurance inducing exercises.
Helps Reduce Chronic Pain
People facing chronic pain in any body part should adopt low-impact exercises such as swimming or water aerobics, which helps in getting the muscle function and endurance in order. It also helps in losing weight, which in turn keeps the pain in body parts, especially in back, in control.
Triggers Deep Sleep
If you have trouble falling asleep at night, try cardiovascular endurance exercises when you are awake. According to a study performed throughout 16 weeks shows, people who combined cardiovascular endurance exercises with sleep hygiene education could sleep better and deeper at night.
It was also reported that their sleep quality was quality and they faced less daytime weakness and vitality. It is always better to finish off the workout at least two hours before bedtime.
As diet and exercise together helps in weight loss, aerobic exercise alone can help power your body and keep your weight in control. According to a study, researchers found that overweight participants who engaged in cardiovascular endurance exercises burned 400 to 600 calories, 5 times a week for almost 10 months. It resulted in 4.3% to 5.7% of the participants, both men and women lost weight tragically.
Most participants walked or jogged on a treadmill during most exercises. If you cannot use the treadmill, try walking or jogging every day. For example, during lunch or before dinner. In addition to aerobic exercise, reducing calories may reduce the amount of physical activity required to lose weight.
Stronger Immune System
Researchers at Pennsylvania State University studied active and sedentary women and the effect of exercise on their immune system. One group of participants was asked to exercise 30-minutes running on a treadmill, while another group did a burst of 30 seconds vigorous activity. The last group did not exercise at all.
All women had blood drawn at different intervals in the days and weeks before, and after these exercises. The results showed that regular to moderate aerobic exercise will increase the level of certain antibodies called immunoglobulins in the blood. It will eventually strengthen the immune system. Sedentary women noticed no improvement in immune system function, and their cortisol levels were much higher than those in the active group.
Better Brain Health
Did you know that the brain begins to lose tissue after 30 years? Scientists have found that cardiovascular endurance improving exercises can delay this loss and improve cognitive ability.
In order to test this theory, 55 elderly people were examined with magnetic resonance imaging (MRI). Participants underwent health tests, including aerobic exercise. Healthier adults showed less contractions in the frontal, parietal and temporal lobes of the brain. Generally speaking, their brain tissue is stronger. Aerobic exercise is good for your body and brain.
Physical exercise can also improve your mood. In a study of patients with depression, participants walked on a treadmill at 30-minute intervals. After 10 days, they were asked to report any changes in their mood. All participants reported a significant decrease in their state of depression. No need to wait for nearly two weeks to see improvement Research shows that just one exercise is enough to keep you energetic.
Before initiating any cardiovascular endurance exercise program, check with your doctor for specific exercises which are the best for your body and heart health. There are unlimited benefits and importance of cardiovascular endurance. Hope this article helped you understand better!