Whenever we are talking of stamina and endurance, we are actually talking about the endurance power of our cardio system to ensure long term usage. This is an indication of person’s overall health, if the person has more resistance, then he would have comparatively higher range of stamina in them. Cardio-respiratory endurance tests actually measures as well as monitors these parameters which tell you how well your lungs, muscles and heart are performing. Today we will know about the usage of cardio-respiratory endurance and its benefits. We will also discuss some ways and exercises to improve cardio-respiratory endurance.
What is Cardio-respiratory endurance?
According to our expert Dr. Sneha Chawla, General Physician and Consultant at Ivory Hospital, Greater Noida, cardio-respiratory endurance is the ability of a person to sustain physical activity for longer duration. This type of endurance is measured by the amount of oxygen you can take in your lungs at a single time which improves sustainability. It is a term which is generally used in sports activity or for endurance tests that measure your respiration power. For example- swimmers have high levels of cardio-respiratory endurance that is the reason; they can hold their breath for longer time as well as take quick deep breaths in the short time.
This also happens with major athletes and other sports person. However it is not limited to sports, it also comes handy when you go on treks, do any physical activity, move to higher altitudes and so on.
How Is Cardio-respiratory Endurance measured?
1. Metabolic Equivalents
This a term that refers to the ratio which is present between the energy spends to do a physical activity and energy that is consumed while you are resting. Metabolic equivalents determine the rate of change of increase in energy levels at different points of action. People whose energy levels do not jump at high rates have better metabolic equivalents that result in better cardio-respiratory endurance. This test measures the amount of oxygen body uses when it is at resting stage.
2. Maximum Oxygen Uptake
The other test through which cardio-respiratory endurance can be measured is through test of maximum oxygen intake. This determines the maximum amount of energy that can be taken by the body in order to perform high-intensity exercises. This involves sprinting, cycling and doing such sports activities.
However this test is usually done on a treadmill or on a stationary exercise cycle that involves pedalling the cycle at maximum possible pace. During this test, the person needs to wear a strap on the chest which records the amount of oxygen that is consumed by the person during that point of time.
Why Is Cardio-respiratory endurance important?
Well, it is quite important to have a good cardio-respiratory endurance because it defines the fitness levels of the person. For example, you may have experienced some people getting tired very early as they do some physical exercise, this means their respiratory system is not that strong and they have higher tendency to fall for diseases.
People trying to lose weight should have higher cardio-respiratory endurance in order to do high intensity exercises and training. This is beneficial for overall health of the person as well. A person who has better endurance levels can sustain physical activities for longer and can also burn more calories during the exercise or at any point of work.
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Benefits of having better Cardio-respiratory Endurance
- Higher cardio-respiratory means having low risk of high blood pressure
- Positive effects on work functions, people with better cardio-respiratory endurance have better ability to multitask and perform functions.
- It reduces the cardiovascular problems, risk of heart attack and lung problems especially after the age of 60 years.
- It improves your cardiovascular as well as respiratory health that helps to improve mortality rate and reduce coronary heart diseases.
- It also ensures better fitness, improves blood circulation and nervous response in the body.
Ways to Improve Cardio-Respiratory Endurance
Cardio-respiratory endurance can be improved easily by exercising and working out. Cardio exercises are especially beneficial in this time-
1. Jumping Jacks
This is a general exercise and is very efficient in improving cardio-respiratory endurance. This is because this exercise makes almost all body parts work and increases breathing ability.
To do this exercise-
- You first need to stand with your feet together aligned
- Now raise your arms on side of your body on 90 degree on the ground
- Jump up in the air now and spread your legs while landing
- You feet should be equidistant to maintain balance
- Now jump again and bring your legs together again.
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2. Burpees
This has become a trend nowadays; burpees are actually very beneficial to maintain fitness and health of your body. It helps to regulate all the body functions and puts pressure on your breathing ability and muscles to perform their functions efficiently. Doing burpees can actually increase your endurance levels in the body. It helps you to intake more oxygen in a short time and makes you regulate your breathing power. This is a tiring exercise and required high cardio-respiratory endurance levels.
To do this exercise-
- Begin by standing with your feet apart at shoulder distance
- Now bend both the knees and place hands on the floor
- Bend down in squat position and then take a jump
- Jump up in the air with arms raised above your head
- Then land back to the squat position
3. Running Planks
This is another exercise which is very beneficial to increase the stamina and endurance levels in your body. Running planks as basically increase breathing levels in your body because more oxygen is needed to ensure running planks.
To do this exercise-
- Start from the plank position; keep your shoulders, wrists and legs straight. Keep your back flat and head aligned with the spine
- After this engage your core muscles
- Bring down the right knee towards the chest
- Switch your legs while making quick little jumps while doing this. Do this exercise in repetition in a set of 3 with 20 times each.
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