What it is and advice to improve it

Construction of cardiovascular endurance has many health benefits, but it is important to check with your doctor before starting a new exercise program, especially if you have a chronic health problem such as hypertension or diabetes. Once you have been erased by your doctor, use these expert tips to build cardiovascular endurance.

1. Find an aerobic activity you love

You will be more likely to start and stick to cardiovascular endurance training if you like what you do. “It is important to choose pleasant aerobic activities to maintain engaging and efficient training,” explains Thompson.

2. Use the right intensity

To build cardiovascular endurance, aim to work at a moderate intensity – quite difficult to challenge your heart and your lungs, but not so intense as it is not durable. Exercise to moderate intensity increases the number of mitochondria in muscle cells. “The mitochondria is important because this is where oxygen is used to create energy in your body,” says Dr. Buckingham. “With more mitochondria, your body can produce more energy.”

The discussion test is a simple method to assess the intensity. “If you can hold a complete conversation and talk to complete sentences without feeling, you are doing an appropriate intensity,” says Buckingham.

3. Be consistent

You will not improve cardiovascular endurance overnight. “Regular physical activity, distributed throughout the week, ensures continuous improvement,” explains Thompson.

4. Increase the duration and intensity of the exercise

By making small increases in length and intensity of cardio training, your body will adapt and your endurance will continue to improve.