· Cardio respiratory endurance:
Cardio respiratory endurance is a measurement of how well your heart, lungs, and muscles work together to keep your body active over an extended period of time.
Along with greater strength and more defined muscles, a fitness goal worth striving for is greater cardio respiratory endurance.
It’s useful to know your cardio respiratory endurance level because it can either be a sign of health or a sign that you need to improve your level of fitness. Increasing cardio respiratory endurance has a positive effect on your overall health.
Your lungs and heart are able to better use oxygen. This allows you to exercise for longer periods without getting tired. Most people can increase their cardio respiratory endurance by doing regular exercise.
Examples of endurance exercise:
- Walking briskly
- Running / jogging
- Climbing stairs at work
- Playing sports such as tennis, basketball, soccer etc.
- Walking briskly:
A brisk walk is a relative term, since “brisk” for some, is either slow or quite speedy for others, depending on levels of fitness.
Brisk walking is not strolling or even walking at a moderate pace. It’s walking faster than both but not as fast as a full run.
Brisk walking can benefit patients of heart disease and ensure that they are hospitalized less, according to a recent study.
Ways of Brisk Walking:
Walk a little initially and then gradually increase the time.
Warm up and cool down with a slow, gentle walk to ease you up
Carry and drink water while you walk, to hydrate yourself.
Take light, easy steps and make sure your heel touches down before your toes.
Walk on grass rather than concrete to help absorb the impact if possible
Choose walks that suit your age and fitness level.
- Running / jogging:
Running and jogging are forms of aerobic exercises
Running speed is affected by stride length and frequency as well as total body fitness
Jogging simply put is running in a leisurely manner that mainly aims towards body fitness. Jogging is also known as roadwork.
Jogging is defined as going at a pace of less than 6 mph, while running is defined as anything faster than 6 mph.
According to the American Council on Exercise calorie counter, a 150-pound person will burn 91 calories jogging at a pace of 5 mph for 10 minutes. That same person burns 113 calories running at a 6-mph pace and 130 calories at a pace of 7 mph.
Jogging and running both help the body shed calories and so eventually help to reduce weight. At the same time, they help to strengthen leg muscles, abdominal muscles, and the cardiovascular system. Jogging prevents muscle and bone loss that often occurs with age. Both jogging and running benefit the human body as a whole.
Regular running or jogging offers many health benefits:
Help to build strong bones, as it is a weight bearing exercise
Improve cardiovascular fitness
Burn plenty of kilojoules
Help maintain a healthy weight.
Dancing is one of the best fitness workouts there is. Dancing offers upbeat and inventive exercise, that promotes a more healthy and active lifestyle.
A 30-minute dance class burns between 130 and 250 calories, about the same as jogging.
Sociable, energizing and life-affirming, dance has a whole host of body benefits, from aiding joint flexibility through to boosting mental wellbeing.
A healthy body needs joints and muscles to be flexible; something that dances can really help with. Most dance styles involve a great range of motion and movement, allowing major muscle groups to be flexed and properly worked out. As a result, the dancer’s body should soon become more nimble.
The beauty of dance fitness classes is that they really are inclusive and, in most cases, they can be easily modified.
Things about Dance Fitness:
1. There Are Four Broad Categories of Dance Fitness
2. Most Dance Fitness Classes Are Appropriate for All Levels, Unless Otherwise Noted
3. It’s a Good Idea to Add Cross-Training to a Dance Fitness Routine
4. Not All Instructors Are Created Equal—Feel Free to Shop Around
5. It’s a Good Idea to Ask About Apparel and Accessories Before You Go
Types of dance:
2. Swing dance
3. Belly dancing
5. Tap dancing
6. Street dance/hip hop
7. Salsa dancing
8. Line dancing
Swimming is a great form of all-round exercise. It’s ideal if you want to be more active and stay healthy, whatever your age or ability.
This is a good thing. Because swimming—when done in an athletic capacity, not in the I’m-gonna-float-here-and-drink-a-beer capacity—is a fantastic cardio workout that is easy on the joints and can allow you to burn more than 700 calories an hour.
Sample: Basic Training Swim Workout
2 laps (100 meters)
1 lap easy
1 lap fast
(Repeat five times, with no rest if possible: 500 meters)
2 laps KICK
1 lap backstroke
1 lap freestyle
1 lap breaststroke
1 lap freestyle
Total: 1,000 meters
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout.
You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
Look for a gym with spinning classes, if you like to use upright bikes and you are very serious about cycling or losing weight.
During these 30 to 90 minute classes, an instructor tells you when to speed up and slow down, hoping to optimize the calories you burn.
If you are cycling to lose weight, duration (the time you spend biking) matters more than the actual distance you travel.
That means that you don’t necessarily have to ride the entire Tour de France course to shed a few pounds.
Areas It Targets
Core: Yes. Your core will get stronger from biking.
Arms: No. This workout doesn’t specifically target your arms.
Legs: Yes. This is a great workout for your legs, especially your quads and hamstrings.
Glutes: Yes. Your glutes and hips will get a serious workout from biking.
Back: No. This workout doesn’t specifically target your back. If you want to add an upper body
workout, try mountain biking. It will engage your back muscles as you navigate up and down hills.
- Climbing stairs at work:
Climbing stairs is a great form of cardio exercise. While climbing stairs, you work against gravity lifting your entire body.
Stair climbing has been shown to use more energy than jogging so it is a powerful form of exercise. In terms of energy use, it comes second only after vigorous walking
While most of us think of exercise as ‘sport’, the scientific evidence shows it is everyday activities like walking and stair climbing that is most closely associated with improved health.
Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly as well as building great abs.
Along with these benefits, it is the immense good it does for your lungs and Cardiovascular System.
- Playing sports:
We have a list of the best sports that you may or may not know help increase your overall fitness levels dramatically.
The great thing is you don’t need the fancy equipment to able to play these sports just some hard work and dedication will see you over the line and increase your overall fitness.
Tennis is a sport that may go under the radar as a sport that is great for fitness. Surprisingly, tennis is one the most demanding sports in the world both physically and mentally.
I guess we all know the hard work and dedication that boxers do before fights. The training camps that you undergo as a professional boxer can be extremely intense and physically demanding.
It may not be an individual sport but it is definitely one of the most demanding team sports you can play.
If you have never played Squash before, you are in for hours of endless competitive fun. It is a sport that requires many attributes such as agility, speed and endurance.
Benefits of being physically fit:
It increases your energy level.
It boosts your mood and attitude.
It helps your body adjust to even routine activities that can cause a bleed and other complications, especially in joints and muscles weakened by lack of movement.