Aerobic endurance is the ability of the body to perform repetitive movements that range from moderate to high intensity, for a long period of time. It is one of the main fitness components which are very important for success in many sporty activities like long distance running. It is regarded as the most important physical attribute. It is also known to improve the function of the lungs, heart and blood vessels. With it being so important, what are the ways to improve you aerobic endurance?
Aerobic Endurance
The body works at a level whereby the demands for fuel and oxygen can be met by the body’s intake during aerobic work. Carbon dioxide and water are the only waste products that are formed. They are excreted from the body through breathing and sweating.
Cardiovascular endurance, another name for aerobic endurance, is the measure of how well your lungs and heart can pump oxygen and blood into your tissues to facilitate and support moderate exercise. Examples of good aerobic exercises include fast walking, jogging, cycling and some sports.
Aerobic endurance is sub-divided into:
- Short aerobic –2 minutes to 8 minutes (aerobic/lactic)
- Medium aerobic –8 minutes to 30 minutes (mainly aerobic)
- Long aerobic –30 minutes + (aerobic)
Long distance cyclists and marathon runners are known for their aerobic endurance. You breathe heavier than usual during aerobic exercise. However, the supply of oxygen in your body should be efficient such that you can be able to carry on a conversation while doing the aerobic exercises. You start using anaerobic energy when you reach 70% of your maximum heart rate.
More Benefits of Aerobic Endurance
Aerobic endurance has many benefits to the body both while resting and while exercising. It enables the heart to pump more efficiently, and this means that more blood is pumped with fewer heartbeats.
Aerobic endurance is also associated with low risk of contracting cardiovascular disease among other diseases that are known to cause premature deaths. Daily life activities like sightseeing, shopping, walking, and recreational & sport activities become easier with good aerobic endurance.
Your blood chemistry becomes better with high aerobic endurance and physical fitness. As your body produces more HDL, your overall cholesterol rate improves and at the same time reduces triglyceride levels.
In general, exercise helps in strengthening your bones and can help prevent osteoporosis. Osteoporosis is a progressive bone disease that is characterized by a decrease in bone mass and density.
How to Increase Aerobic Endurance
1. Cardio Workout
Cardio workouts help increase your aerobic endurance. The workout allows you to increase the consumption rate of oxygen by improving your heart rate. Your heart becomes more efficient in delivering oxygen to muscular tissue as it becomes stronger. This means that the stronger your heart is, the more efficient it becomes. Endurance levels increase with continued training. Follow the 40 minute cardio workout below to increase your total aerobic endurance, remember, the key lies in persistence:
2. Workout Guidance
Watch the video for exercises that can improve your aerobic endurance as well as the intensity of workout.
Plan to work out at least three to five times every week. It is important that you choose something that you like and enjoy doing. This will help you keep up with your training sessions. Physical activity and planned out workouts help to increase your heart’s efficiency, and at the same time allows you to enjoy the benefits of aerobic exercise.