Does your body feel tired all the time? Did you have a cardiorespiratory endurance exercise test?
A sedentary lifestyle is one of the major reasons for increased cardiovascular problems. Imagine sitting inside a house, not watering the plants outside and have blocked water because you are too lazy to clean the sewerage system. That’s how our body feels when we have a sedentary lifestyle.
The heart is a house, the plants are the arteries and veins and the blocked water is the clots in the blood formed because the body couldn’t have a swift cleaning through the liver system.
Cardiorespiratory endurance measures how well your health is when it undergoes light to high-intensity exercise. Cardiorespiratory endurance is also known as cardiovascular fitness, cardiovascular endurance and cardiorespiratory fitness.
Here’s how you can understand cardiorespiratory endurance easily.
Imagine getting a house without any HVAC system. You will either feel too hot or too cold. Your kitchen will have no exhaust system and you will feel a lot of suffocation. You might be looking for a way to maintain all the exhaust system in your house. Just like that, you need a cardiorespiratory endurance. Cardiorespiratory endurance test examines wellness of the heart, lungs and muscles.
This test is used to monitor how well your body can take up high intensity exercises. Some hearts undergo pressure resistance and cannot withstand high postures of the body. An endurance test will examine how much you should work out or maintain the intensity of the body to forego healthiness.
The endurance test is directly linked to the physical performance. There are various ways to determine endurance of yours but most common are metabolic equivalents and maximum oxygen uptake.
· Metabolic equivalents
The ratio between the energy expended during physical activity and at rest is the metabolic equivalent (METs). The value of one MET is the amount of energy expended while body is resting or you can call it the basal metabolic rate. If your MET is 4, it means you are exerting four times more energy as compared to when your body is at resting stage.
· Maximum oxygen uptake
This test, maximum oxygen uptake, VO2 max is used to measure how much oxygen a body can uptake during high-intensity exercise. The person wears a chest strap and a face mask that calculates the oxygen uptake and heartbeat during high-intensity exercises. These can be running on a treadmill or pedaling on a bike.
Our cardiovascular system controls the heart, blood and the arteries, veins and capillaries. Pumping blood to different organs of the body and maintaining the health of the heart is controlled by this system. A cardiovascular endurance exercise helps determine the health of the heart and shows how intense exercises you can follow without negatively influencing the heart.
Here are few more reasons why Cardiorespiratory endurance fitness is important,
· Decreasing your risk of heart diseases
Like I said, putting your heart at risk through hefty exercises is not what we want. But we want to remain physically fit and healthy at all times. That’s how an endurance test helps us. You will know how intense exercise you can take which will keep your heart from undergoing any risks.
· Minimized risk of high blood pressure and diabetes
Most of the times, we cannot understand the reason for high blood pressure. The most common reason is diet high in salt, fat and cholesterol. Diabetes comes following high cholesterol levels. An endurance exam determines the uptake of the oxygen and examines how much you could intake normally.
· Strengthen the health of lungs and heart
Your heart and lungs strengthen. This is one of the most common reasons why many people undertake a cardiovascular fitness activity. It helps them to ensure the heart rate is normal under intense activities and can undergo without any requirement for too much or too low oxygen uptake.
· Positive influence on your physical wellbeing
With sedentary lifestyle, your brain starts to release a stress hormone, cortisol. With an endurance test, you can stay updated with your physical performance. Improve the exercises and keep your mind fresh and healthy. Also, a healthy mind releases the happy hormone, serotonin.
Improving the cardiovascular fitness is not a challenge. You can add the following exercises to your daily routine. Don’t start too heftily. Instead, go with a lighter start and keep increasing the intensity of the exercise by 20% each week. Not more than that, otherwise your body will face too much stress, putting your heart at risk.
· Jumping jacks
Jumping jacks rush blood to your whole body. Start by standing upright with your arms on the sides. Jump by opening your legs as well as your arms and come back to the first position. Keep doing this for 10 minutes.
Start by standing upright with arms on the side, first position. The second position will be your shoulders touching the knees in bend position. The third position will be doing one pushup. Go back to the first position and repeat it again and again.
· Mountain climbers (running planks)
You cannot climb a mountain everyday but you can do running planks, which are pretty close to climbing mountain. Dispense your weight among your body. Start by getting into a plank position. Then bring your right knee close to the shoulder and then the left knee. Do this one by one and keep repeating.
· Side-shuffle touches
For this, you need to get into athletic position and shuffle twice to the right while touching your right hand fingertips on the ground. Then shuffle twice to the left and then touch the ground with your left hand fingertips. Repeat this for over 10 minutes.
What kind of exercise will most improve my cardiovascular fitness?
Activities that put all of your body into working, legs, shoulders, knees, are good for cardiovascular fitness. For beginners, you can go for a swimming class or bicycle every day. Then move to the gym and do side shuffles alongside the burpees.
Don’t put too much pressure on your body at the beginning. Give it some time to settle down with the changes. This way your cardiovascular fitness will improve drastically.
How many days each week should I exercise?
Always remember, for a good Cardiorespiratory endurance exercise, never go for exercises that focus on the same points. Go for stationary cycling that work on the foot and then pushups that maintains the sustainability of the whole body.
If you want to exercise six times a week, go for low-intensity exercises that don’t put too much stress on the muscles. But if you are looking for high-intensity exercises, never go past three days.
How do I know when it’s okay to add more time or distance?
Start with the lowest timeline possible and then move on to increase the time by 10 to 20 percent only. For instance, if your burpees exercise is 7 minutes each day, add less than two minutes each week. Your body shouldn’t undergo risky exercises even if you feel you can do it.
Don’t exaggerate the exercises. Give your body time to get used to the changes and then opt to increase the time or distance.
What about warm-up and cool down?
Warming up is getting your muscles ready for the exercise whereas cooling down is to get them relaxed. You can warm up by gradually increasing the speed of the pedaling on a stationary bicycle or treadmill. For cooling down, you need to decrease the speed.
Here how you can understand it in a better way. The warming up is to get the muscles and body parts into motion and then setting the pace. If you start exercising without setting a pace, you will feel your muscles straining and your body feeling tired.
But when you bring your body back to the cool, the high blood flow and muscle temperature gradually starts to decrease. This is how you balance your body functioning without stressing your muscles.
A Final Verdict
Cardiorespiratory endurance exercise monitors how well your cardiovascular system is working. You can maintain the cardiovascular activity by doing regular exercises, maintaining diets and avoiding sedentary lifestyle. Once you put up with cardiovascular fitness, you will feel light in the head and lighter in the body.