How to Improve Your Body Endurance

Cardiovascular endurance is an indication of a person’s overall physical health. Cardiovascular endurance tests and monitor how well the heart, lungs, and muscle perform during moderate to high-intensity exercises.

By increasing cardiovascular endurance, it can improve the capacity of our lungs and heart which basically can help a person to sustain physical activity for a longer time. Now let see what can we do to improve our cardiovascular endurance or in short, our fitness.

People can improve their fitness by doing regular exercises, such as:

1. Jumping Jack.

Start by standing upright with legs together and arms at the sides of the body. For the jump, while in the air, open the legs to spread the feet wide apart and raise the arms over your head. While landing, bring the feet and arms back to the starting position.

2. Burpees.

Begin standing with the feet shoulder-width apart, bend the knees and place the hands on the floor in front to come down into a squat position. Jump the legs out behind into the push-up position, shifting the body weight onto the hands and jump the feet back into squat position. Jump up into the air with arms raised above the head and then land back in the squat position.

3. Mountain climbers (running in plank position).

Start in the plank position, aligning the shoulders over the wrists and keeping the legs straight. Keep the back flat and the head aligned with the spine. After that, engage the core muscles and bring the right knee towards the chest. Switch legs by returning the right leg to the starting position and bringing the left knee towards the chest. This completes one repetition.

4. Side-shuffle touches.

Start in a standing position with the feet shoulder-width apart and the arms down by the sides and bend the knees and squat down. Shuffle a shoulder-width to the right and then touch the floor outside the right foot with the fingertips of the right hand. Shuffle a shoulder-width to the left and then touch the floor outside the left foot with the fingertips of the left hand. This is one repetition.

There are other exercises that can help improve cardiovascular fitness, which is:

- Running.

- Long walk.

- Swimming.

- Dancing.

- Jump rope.

- High-intensity sports, such as football and futsal.

By Kamal Nizam