BUILDING UP CARDIO ENDURANCE HOW TO

Best types of exercise for cardiovascular enduranceĪny type of exercise that a person can perform without stopping while getting your heart rate up into the aerobic zone can be used to increase cardiovascular endurance. Of course, listen to your body as you go, backing off when you need more recovery. In other words, incrementally ramp up the duration of a workout over time in a gradual, but progressive way. 'Then, gradually work your way up by increasing distance, length of time, or incline by adding 10% to 20% each week.' 'Begin with 10-15 minutes of work for the first week,' said Franklin. Overdoing it or doing too much too soon can result in injuries.

BUILDING UP CARDIO ENDURANCE HOW TO

How to improve cardiovascular enduranceĪlthough beginners are likely eager to improve their stamina and cardiovascular endurance quickly, Franklin said that starting small is a viable way to go, if not more ideal. 'This test can be expensive and is used most often by elite athletes.'įranklin explained that a person can interpret their results by comparing them with the guidelines or results chart associated with the endurance test you performed. 'It involves a 20-minute test of varied intensity while the respiratory rate and heart rate are measured,' Franklin told Live Science. While both of these tests can provide a reasonable estimate of a person's aerobic capacity, Franklin said the most accurate test for VO2 max is the Submaximal Treadmill Exercise Test, which has to be administered by a doctor or exercise physiologist in a laboratory setting.

The pulse results are the score for the test.' 'The pulse is taken immediately following the test for one minute. 'The YMCA 3-minute Step Test can easily be administered by stepping up onto a 12-inch step while following a cadence of 96 beats per minute for three minutes,' she said. In this way, the Rockport Walk Test is a good 'field test' that a person can perform on their own without going to an exercise testing laboratory or using specialized metabolic equipment.Īnother viable field test that Franklin recommended to assess cardiovascular endurance is the YMCA 3-minute Step Test. 'The heart rate is then input into an equation to find a person’s VO2 max.' The goal is to walk as fast as possible for one mile and then immediately take the pulse for 10 seconds,' she said.

'For beginners, the Rockport Walk Test is a good way to measure cardiovascular endurance.

Building up cardio endurance