Cardio respiratory endurance is one of the most important aspects of fitness. The term is sometimes referred to by other names including cardiovascular fitness, cardiovascular endurance, and cardiorespiratory fitness. People have various reasons for doing a cardio workout. Most of them do cardio to lose fat. Though cardio workouts leads to fat loss, they’re much less effective for burning fat as compared to weight training. To understand cardiorespiratory endurance better, we first need to understand the meaning of the term.
The term cardiorespiratory endurance is made up of two different words “cardiorespiratory” and “endurance”. The word cardiorespiratory involves two vital systems of our body – the cardiovascular system and the respiratory system. Your cardiovascular system is made up of your heart, blood vessels, and blood, whereas your respiratory system is made up of your lungs and the air passages that bring oxygen to your lung. The second word in the term is endurance, which refers to the ability to sustain effort for a long time.
Cardiorespiratory endurance is the ability of the cardiovascular system and respiratory system to provide oxygenated blood to the working skeletal muscle for long periods of time without being fatigued. It is extremely useful for all long distance sports. A lack of it will lead to individuals becoming quickly tired and out of breath.
Let understand this with the help of an example.
While running, we use lower body muscles i.e. quadriceps, gluteal group, hamstring and calves. For these muscles to work efficiently, our cardiovascular system and respiratory system has to work efficiently for long durations to provide pure/oxygenated blood to these working muscles so that the person can run for an extended period of time without getting fatigue.
A decrease in this capacity can make tasks like jogging, running, swimming, football or lasting through 9 rounds of competitive boxing very difficult. It can also drop the intensity level of our strength training. Very compromised cardiorespiratory endurance may even cause a cardiac arrest. If we lack cardio respiratory fitness, we also have to compromise while doing simple day-to-day work like climbing stairs. The reason to perform a cardio workout is not just to lose fat, but rather to contribute to overall health and fitness.
The benefits of cardiovascular training are
1. Improvement in endurance parameters
2. Efficiency of heart pumping action
3. Decreased Resting Heart Rate
4. Blood pressure control
5. Improvement in lipid profiles
How to Improve Cardiorespiratory Endurance??
You can improve your cardiorespiratory fitness by performing any type of aerobic exercises over a long duration without stopping. Such exercises involve low intensity muscular activities for more than 3 minutes. These are typically called as cardio exercises or aerobic exercises and they include walking, jogging, running, swimming, skipping, cycling, using cardio machines that simulate climbing stairs, elliptical trainers, rowing machines, etc. Games such as tennis and squash are erroneously considered to provide the player with more cardiorespiratory endurance. These are stop-and-start activities that cannot improve cardiorespiratory endurance but rather require cardiorespiratory endurance to play a long match well. A person engaging in such sports will perform better if he works out regularly using cardio/aerobic exercises.