Cardiovascular/ Respiratory Endurance

Cardiovascular/ Respiratory Endurance

Aerobic exercise is the ability of the body to transport oxygen during moderate to vigorous activities over a prolonged period of time. The American Heart Association recommends for adults to participate in at least 150 minutes (2 1/2 hours) of moderate to vigorous activity per week; which is equivalent to thirty minutes a day, five days a week. Examples of aerobic exercises include running, walking, jogging, cycling, dancing, swimming, and sports such as tennis, basketball, and/or soccer. Once an individual has reached 70% of their maximum heart rate, at that moment he/she will begin to use anaerobic energy which is a different system compared to aerobic energy.

There are two ways to measure one’s maximal endurance capability; the direct measure and indirect measure. Direct measures of Aerobic Endurance is obtained by measuring maximal oxygen uptake (VO2max).1 This is accomplished by covering the athlete’s face with an oxygen mask and allowing them to breathe directly into the mask. The oxygen is delivered directly into a machine where it measures how much oxygen the athlete is expelling. Individuals such as long distance or marathon runners have a higher VO2max than sprinters or even golfers. Indirect measures of Aerobic Endurance is obtained by detecting one’s lactate threshold which refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels which is the cause of soreness the following day after a workout.2

There are many benefits to aerobic exercise and cardiovascular endurance such as increase metabolism, increase blood flow, promote weight loss and decrease body fat, improved self-image, cognitive functioning, manages stress, enhance memory, energy level, and sleep, decrease depression and anxiety, and decrease risk for stroke.

1Bosquet, L., Leger, L., & Legros, P. (2002). Methods to Determine Aerobic Endurance. Sports Medicine, 32(11), 675-700.

2Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Hoff, J. (2007). Aerobic High-Intensity Intervals Improve VO2max More Than Moderate Training. Medicine & Science in Sports & Exercise, 39(4), 665-671.

3Wright, V., Dr. (n.d.). Easy Aerobic Exercises You Can Do Anytime | Dr. Vonda Wright MD. Retrieved October 03, 2016, http://www.drvondawright.com/easy-aerobic-exercises-you-can-do-anytime-2/.

4Major, D. (2011, September 28). Aerobic Exercise and Why Many People Get It Wrong When Trying To Build Muscle. Retrieved October 03, 2016, http://www.fitness-for-health-and-beauty.com/2015/06/aerobicexercise-and-why-many-people-get.html.