What is cardiovascular fitness? Ways to test it, best exercises to build endurance


What is cardiovascular fitness? Ways to test it, best exercises to build endurance&nbsp | &nbspPhoto Credit:&nbspRepresentative Image

Key Highlights

  • Diet, lifestyle, and physical activity plays an integral role in managing heart health
  • Cardiovascular fitness can help evaluate the heart health
  • Here is what you need to know about cardiovascular fitness

New Delhi: We are aware of the importance of heart health but often end up doing nothing to improve it. Maintaining a healthy heart is essential to ensure longevity and can be only achieved with appropriately channelled efforts and determination. Diet and lifestyle do play an integral role in heart health, however, when talking about boosting heart health, we cannot leave physical fitness out of the picture. Cardiovascular fitness is important as it serves as a marker of a healthy heart and body. What is cardiovascular fitness?

Cardiovascular fitness – Definition, ways to test it

Cardiovascular fitness is defined as the body’s ability to provide your muscle, organs, and other parts of your body with oxygen while being caught up in a prolonged physical activity or exercise. Important characteristics of cardiovascular fitness are as follows: 

  • It is important in evaluating heart health.
  • It can be boosted with physical activity.
  • Low cardiovascular fitness can put people at risk of stroke, heart failure, and early-stage mortality due to cardiovascular complications. 

With good cardiovascular fitness comes better endurance. Some common ways to test cardiovascular fitness is the multistage bleep test, treadmill test, 2.4 km run test, and Rockport walk test. 

Exercises for boosting endurance

If you wish to enhance your mood, heart health, longevity and manage weight, you must include cardio exercises in your routine. Here are some fun exercises that can help you boost cardiovascular endurance:

  1. Cycling: It is time to get on track and paddle your way into fitness. Try including cycling as a part of your routine and if you can’t go out, you can also opt for an indoor stationary bike. To manage the time well, you can ditch your automobile for short distances and use the healthier and eco-friendly method for travel. 
  2. Walking/speed walking: Plug into your favourite playlist and set out on a health journey. Walking is one of the easiest forms of cardio that you can practice. You can do it alone or in groups and you can do it at a normal pace or speed things up. The best part about this exercise? It’s probably its convenience and versatility. 
  3. Stairs: It’s time to take the stairway to fitness and make stairs a part of your fitness routine. Walking up and down the stairs can help you get your dose of cardio and you can pick the number of stairs you wish to climb. Although make sure that you do not stumble. 

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.