How to improve cardiovascular endurance for sports?

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Endurance is a term widely used in sport that requires the circulatory and respiratory systems to produce energy to meet the demands of sustained athletic performance for the time they are required. This is very important in sports. So how to improve cardiovascular endurance?

1. Benefits of Cardiovascular Endurance in Sports

1.1 What is cardiovascular endurance? Cardiovascular endurance, also known as cardiopulmonary endurance, is the ability of the circulatory and respiratory systems to deliver oxygen to the body's organ tissues during physical activity. In sports, it refers to the athlete's ability to sustain a prolonged exercise for several minutes, hours, or even days. If you have good cardiovascular endurance, you should be able to do an anaerobic activity that elevates your heart rate for a period of at least 20 consecutive minutes, such as jogging or swimming.
1.2 Mechanisms of Energy Metabolism The goal of cardiovascular endurance training is to develop systems that produce energy to meet operational needs for the time they are required. The body converts food into fuel through different pathways. In the simplest terms, the body can convert nutrients into energy in the presence of oxygen (aerobic metabolism) or in the absence of oxygen (anaerobic metabolism). These two basic pathways are also broken down further, the three energy systems often referred to in exercise include:
ATP-CP (anaerobic) energy pathway: providing short bursts of energy to pull up to 10 seconds long. Anaerobic metabolism (glycolysis): provides energy for short bursts of intense activity lasting several minutes. Aerobic metabolism: provides most of the energy needed for long, low-intensity, and oxygen-intensive workouts. The waste products are eliminated in breath and perspiration.

1.3 Benefits of Cardiovascular Endurance in Sports Cardiovascular endurance is one of the indispensable things for heart health, especially in sports, which requires the circulatory and respiratory systems to provide energy for the body. working muscles to support sustained physical activity. Cardiovascular health-promoting substances help control risk factors for cardiovascular disease, including high cholesterol, obesity or high blood pressure,... In addition to providing the aforementioned benefits. Above, cardiovascular endurance training also helps to make the body better to participate in sports that require good endurance, such as marathon sailing or swimming,...

2. How to increase cardiovascular endurance

Improving cardiovascular endurance requires regular practice of activities that raise the heart rate, such as walking, swimming, or dancing, etc. You should start the exercise slowly, practice step by step. a comfortable one to suit your current ability. Finally, train your favorite exercises in a suitable route that can be achieved for longer or more intensely. To train and maintain cardiovascular endurance, the goal is to do cardio exercises at least 3 times a week for a minimum of 20 minutes each time. Do not forget to warm up to warm up before exercise and rest after exercise to avoid injury.
Some of the programs that improve cardiovascular endurance for sports include:
Long-distance, slow training is the most common type of endurance training and is the foundation for marathon runners, cyclists, and cyclists. long-distance vehicles and other athletes who need stable and long-lasting power output. This is also the easiest form of endurance training for beginners or beginners.

Paced Workout: Includes training at a steady but fairly high intensity. In fact, only slightly above "race pace" for shorter times (usually 20 to 30 minutes at a steady pace). Interval training involves short, repetitive but intense physical exertion (usually 3 to 5 minutes followed by brief rest). Interval training is a great opportunity to combine resistance-building activities, such as aerobics, with short bursts of cardio. Circuit training: Consists of a series of specific exercises performed over a short period of time and alternately in rapid succession without needing to rest in between. Traditional circuit training routines include both strength training and endurance training and can be customized to meet any athlete's training goals. Fartlek Workout: Combine some or all of the other training methods in one moderately long workout. During training, athletes add short bursts of higher intensity without a specific plan, depending on how the athlete feels.

In short, cardiovascular endurance is integral to heart health. In sports, it refers to the athlete's ability to sustain a prolonged exercise for several minutes, hours, or even days. Sports activities help strengthen cardiovascular endurance, thereby controlling factors and risk factors for cardiovascular disease such as high cholesterol, high blood pressure and obesity. To improve cardiovascular endurance, participate in muscle endurance activities, such as street gymnastics, weightlifting and cardio exercises,...

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Reference source: verywellfit.com