How to improve and enhance cardiovascular endurance

How to improve cardiovascular endurance

You can increase cardiovascular endurance by conditioning your heart muscles. Running, jogging, swimming and all stamina sports are great candidates for improving your overall cardiovascular reserve.

The question I usually receive from most of my patients in general is how do can i increase my stamina and improve my overall cardiovascular endurance. My reply to all of them is the same I mentioned in the quote above. You can increase cardiovascular endurance by conditioning your heart muscles. Running, jogging, swimming and all stamina sports are great candidates for improving your overall cardiovascular reserve.

You see there are no shortcuts, no life hacks to improve your body physiology. Most humans nowadays are born in the lap of technology and modern advancements. In the past, the only meal that was on the table at the end of the day was the one which was hunted or foraged that day. The only ones who got to eat were the ones who gathered the meal that day. Nowadays you can just get anything from the supermarket shelf. I am not saying that this is a bad thing or that we should live like the past. I am just trying to explain that the human body was designed for the old days and it hasn’t yet evolved up to the current times. The body needs that exercise, it was designed for in order to function. This is the one and only way.

If you don’t have the time to run outside or your working hours are tough, i would recommend getting a treadmill to do the exercise at home. I have linked the elliptical trainer I use as well as a treadmill if you want to check them out.

The ones I use

Good budget alternatives

Which exercises can I use to enhance my endurance ?

All sports or exercise that increase your stamina also work to increase your cardiovascular endurance and reserve. Sports like running, jogging, swimming, climbing, etc. all can have a very beneficial impact on your overall physique. But unfortunately they are the hardest sports when it comes to trying them out for the first or the second or the third times as they all are designed to tire you by intent. Most people who usually ask the question of improving their stamina are in a low spot when it comes to their physique. It is either an age factor or a disease process or they may be heart patients already.

How to increase my endurance if I have a pre-existing condition.

How to improve cardiovascular endurance

So for them it is not wise to start running a mile from the first day. You see stamina or cardio exercises put a strain on your heart muscles. The body needs more blood and the heart has to pump both more quickly and more forcibly. This increases both the heart rate and the force of contraction. For seasoned athletes this is good but for people with pre disposing condition it is a recipe for disaster. I would give you a general recommendations in this regard.

Disclaimer: If you have a specific disease do discuss it with your doctor to figure out the exact way you should proceed.

The three general recommendations to follow in this case would be to

  • Keep it slow and steady at the start and slowly build your self up from there. For e.g. Instead of running, start with brisk walking, then move on to jogging and then very slowly move over to running if you can. I would recommend walking at home first on a treadmill. Only move to the streets once you are ready.
  • Always perform all training with a running mate or a friend. In case anything happens you will have backup
  • Keep a heart rate pulse oximeter handy to regularly check your pulse. You don’t want your heart to beat faster than 120-130 bpm. This is a must have if you have a preexisting heart condition especially.

You can see the zacurate pro on amazon to see their prices here.

Read more fitness articles here.

Leave a Comment