Improve Your Heart And Lungs
Improve Your Heart And Lungs
The key to improving cardiorespiratory endurance is to strengthen your lungs and heart so that when you practice any activity, you will be able to do it more easily and for longer.
It is always recommended to talk to your doctor before engaging in any aerobics & fitness activity. Once you check that everything is correct, strengthening your endurance is a good start to enjoying life and getting in better shape.
Before starting any cardio activity:
- Warm up, cool down, and stretch.
- Start your cardio exercises at a moderate rhythm, to allow you to warm up correctly.
- Consult a specialist for a lung and heart evaluation before starting an aerobics program if you are over 40.
- Do an analysis of musculoskeletal if you have suffered an injury in the past by a sports doctor before starting cardio.
Repetitive exercises
When you work a muscle a lot of times by pulling, pushing, extending, and flexing, you increment the endurance of that muscle. While muscle endurance is different from physical fitness and cardiorespiratory endurance, usually when you improve one, you are also improving the other in the muscle groups you are working out for the motion.
In general, when you try a cardio activity you are engaging in moderately strenuous motions, repetitive that include small and large muscle groups. You can include into your routine repetitive activities, such as dancing, walking, jumping rope, jogging, and swimming, or less repetitive, but still strenuous exercises, such as yoga or karate.
Heart rate
Maximum heart rate change based on your age, you can check yours by using a heart rate calculator. During the cardio activity, your target heart rate should be about 50% to 85% of your maximum heart rate.
When you are exercising and your heart rate keeps within this range, you are exercising aerobically and increasing your cardiovascular endurance. Then, if your heart rate is below or above 50% to 85% of the maximum, you are not exercising aerobically and won’t improve your endurance.