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Activities that can improve cardiovascular endurance
Medical professionals and researchers tout the benefits of cardiovascular exercise , often referred to as “ cardio ,” which various organizations note should be incorporated into any well-rounded fitness regimen . The Mayo Clinic notes the many benefits of cardio , which include increased stamina , a stronger immune system , a lower risk for chronic conditions like diabetes and heart disease , and improved mood .
Cardiovascular workouts may not seem as intimidating as strength-training exercises that require heavy lifting , but they can still prove challenging . That ’ s particularly so for individuals who may feel as though their endurance levels could use some work . The Cleveland Clinic notes that cardiovascular endurance refers to how well the heart and lungs can supply the oxygen a body needs to exercise at medium- to high-intensity . That oxygen is an energy source the body utilizes to fuel cells in the tissues and muscles , which illustrates how vital cardiovascular endurance can be in relation to performance . With that in mind , individuals can consider these activities as they seek to improve their cardiovascular endurance .
• Sprint interval training ( SIT ): A 2107 study published in the journal Sports Medicine noted that research in the preceding decade found that sprint interval training ( SIT ) provided health benefits similar to or greater than those credited to moderate-intensity continuous training ( MICT ). SIT is an umbrella term that can be used to describe various exercises , each of which involves sprinting for short bursts followed by several minutes of recovery time .
... cardiovascular endurance refers to how well the heart and lungs can supply the oxygen a body needs to exercise at medium- to high-intensity
• High-intensity interval training ( HIIT ): The Harvard T . H . Chan School of Public Health notes that HIIT incorporates numerous rounds of exercises that alternate between several minutes of high-intensity movements and shorter periods of low-intensity movements . The goal of the high-intensity portions is to increase the heart rate to at least 80 percent of its maximum rate .
• Additional exercises : SIT and HIIT are not the only exercises that can help individuals improve their cardiovascular endurance . The Cleveland Clinic notes that swimming , cycling , dancing , jogging , walking , jumping rope , and climbing stairs are some additional activities that can strengthen the ability of the heart and lungs to supply oxygen to the body .
People of all ages can work to improve their cardiovascular endurance , though the Cleveland Clinic recommends individuals first consult their health care provider to devise a strategy that will be both safe and effective . More information about cardiovascular endurance can be found at clevelandclinic . org . n
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