Cardiovascular resistance refers to the ability to maintain a higher heart and respiratory rate over some time. And it is that, while we play sports, both the respiratory and circulatory systems must supply oxygen to the muscles to properly perform this activity.
When working and training the heart and lungs, cardiovascular endurance increases. This will allow you to exercise for a longer time without getting too tired. Anyone who performs regular training will be able to increase their ability to endure.
Here are some of the best exercises to improve your resistance recommended by specialists. Take a note of them.
1. Walk Fast
Fast walking is one of the exercises to improve your simplest endurance. It does not reverse any difficulties and is an optimal way to be active. With this activity, you won’t burn as many calories as with other activities, but there’s no doubt your health will improve.
2. Dancing
There are many types of dance, but some as is the case with the zumba are very effective as cardiovascular exercises. Just a session of about 30 minutes of intense dance is enough to improve your endurance significantly.
3. Cycling
When it comes to improving our cardiovascular system, cycling is an ideal activity, although it requires to be done at an accelerated pace. Training at a faster rate means increasing the heart rate, so the muscles will start to demand more oxygen.
4. Running
Practicing running is a good idea to train and over time improve cardiovascular endurance. It is not advisable to start at a high level but to increase time and speed gradually. In this way, the body will gradually adapt.
5. Strength Training
Doing push-ups or squats are activities that are part of cardiovascular training. The goal is to increase the number of repetitions, paying attention to the technique and posture to avoid injury.
6. Jumping Rope
Although it’s one of the best exercises to improve your endurance, jumping to the rope isn’t as simple as it seems. In addition, they should be done at a rapid pace for about 10 or 15 minutes.
7. Swimming
Swimming is one of the most complete sports that exists. With this activity many calories are burned and numerous muscle groups are also activated. To improve cardiovascular capacity, it is advisable to swim at intervals of about 100 meters alternating with short rest periods. The idea is to increase the distance over time and shorten the rest periods.
8. Climbing stairs
Climbing stairs at a rapid pace is a magnificent exercise to strengthen the leg muscles and in passing improve endurance.
9. Team sports
Team sports such as basketball or football are perfect for maintaining proper physical shape while improving cardiovascular health.
10. Exercise machines
These are the machines we usually find in a gym, such as treadmills or static bicycles. The best thing about these devices is that it is possible to adjust the intensity according to our physical form.