Cardiovascular Endurance Exercises

“I am tired, I don’t think I can take it anymore” this could be the plea of your wheezing, overworked heart! Cardiovascular diseases are one of the leading killers accounting to 29.2% of deaths worldwide. If your heart has been groaning similarly, don’t ignore the plea, as you could soon find yourself among these numbers! A lanky frame or a stout stature does not necessarily mean a healthy body. You could be as slim as a withered drumstick, but one clogged artery is enough to take you down. One of the most important criterions for fitness is cardiovascular endurance. In layman’s terms, it is a measure of how fit one’s heart is! The strength of your heart is directly proportional to the number of years you add to your life. Needless to say, the moment your heart gives away, death is inevitable, and if you do get lucky with fate being kind to you, you just might survive. Cardiovascular endurance can be built over a period of time. All it requires is some regular exercise and a healthy diet. Here are a few exercises that will give your ailing heart some muscle power, and allow you to do physically strenuous activity for a long time, without losing a breath!

Cardiovascular Endurance Workouts

Remember the game “Fire in the mountain run! Run! Run!” which you played as a child. Who knew then that this all-fun game had another side to it! Running is not only one of the best cardiovascular endurance exercises, but also one of the most refreshing ones. Imagine waking up at the early hours of dawn and running around the desolated neighborhood, with only the call of the koel to give you company! However if you don’t have time for nature, a treadmill is always an option. A treadmill will help you maintain a constant speed over a pre-defined period of time. Try running at a speed you are comfortable with, for about 15-20 minutes.
Cycling is an eco-friendly way of enhancing cardiovascular endurance. If your workplace is close by, you could cycle to work; or better still, just cycle to the gym or the hobby classes you have lately joined. The exercise cycle is also an excellent option to stay fit, while doing something as sedentary as watching the idiot box. Use the exercise bike for 15-20 minutes and gradually increase the speed, to build endurance. Some of these exercise bikes also have the option of increasing incline. Gradually increase the incline over a period of time.
Skipping is another common way of building endurance. It is also one of the cheapest ways of exercising. All you need is a skipping rope and a little space. Skipping helps exercise all the major parts of the body. However, women are recommended to refrain doing it for a long duration, as it can cause problems with the menstrual cycle.
Pushups are a nice way of building muscle in the arms as well as increasing cardiovascular endurance. A good twenty-five a day pushups would keep you fit as a fiddle for the rest of your life. While doing pushups, do them in sets of three. The key is to do how many ever you can in the first set, then take a two minute break and resume. It is essential to breathe out hard every time you indulge in pushups.
Step machines are extremely boring, but if you are looking at cardiovascular endurance in particular, then they are something you ought not to miss. They are like escalators moving downwards, while you try to climb up. These machines strengthen the heart considerably.
Another economical way of enhancing cardiac strength would be using the stairs. Try to avoid the elevator at work or at home. Did you know that using the stairs increases your life span by five folds? A rather simple technique for a long life! So, quit the elevator and take up the stairs for a healthy heart!

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