Cardiovascular Fitness Tips

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Cardiorespiratory endurance is an indication of a person’s overall physical health. Cardiorespiratory endurance tests monitor how well the heart, lungs, and muscles perform during moderate to high-intensity exercise. Increasing cardiorespiratory endurance improves oxygen uptake in the lungs and heart and can help a person sustain physical activity for longer. Other names for cardiorespiratory endurance include cardiovascular fitness, cardiovascular endurance, and cardiorespiratory fitness.

Why is it important?

Cardiorespiratory endurance indicates a person’s level of aerobic health and physical fitness. This information can benefit everyone, not just professional athletes.

Having a high cardiorespiratory endurance generally means that a person can perform high-intensity exercise for longer.

People trying to lose weight may want to focus on increasing their cardiorespiratory endurance because doing higher-intensity aerobic activities can help a person burn more calories.

Scientific research also suggests some other potential health benefits from having an improved cardiorespiratory endurance. For example:

How to improve it

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People can improve their cardiorespiratory endurance through regular exercise. Try doing these exercises in sets of 10–15 repetitions, or as many repetitions as possible for 1 minute with a 20-second break in between sets.

Jumping jacks:

  • Start by standing upright with legs together and arms at the sides of the body.
  • Jump up. While in the air, open the legs to spread the feet wide apart and raise the arms overhead.
  • While landing, bring the feet and arms back to the starting position.


  • Begin standing with the feet shoulder-width apart.
  • Bend the knees and place the hands on the floor in front to come down into a squat position.
  • Jump the legs out behind to get into the push-up position, shifting the body’s weight onto the hands.
  • Jump the feet back into the squat position.
  • Jump up into the air with arms raised above the head.
  • Land back in the squat position.

Mountain climbers (running planks):

  • Start in the plank position, aligning the shoulders over the wrists and keeping the legs straight. Keep the back flat and the head aligned with the spine.
  • Engage the core muscles.
  • Bring the right knee towards the chest.
  • Switch legs by returning the right leg to the starting position and bringing the left knee towards the chest. This completes one repetition.

Side-shuffle touches:

  • Start in a standing position with the feet shoulder-width apart and the arms down by the sides.
  • Bend the knees and squat down.
  • Shuffle a shoulder-width to the right and then touch the floor outside the right foot with the fingertips of the right hand.
  • Shuffle a shoulder-width to the left and then touch the floor outside the left foot with the fingertips of the left hand.
  • This is one repetition.

Other exercises that can help improve cardiorespiratory fitness include:

  • running
  • power walking
  • swimming
  • dancing
  • jump rope
  • high-intensity sports, such as basketball and soccer

These are some tips to keep in mind for cardiovascular fitness.

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