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Want to increase your stamina? Work on your cardiorespiratory fitness and endurance!

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Want to increase your stamina? Work on your cardiorespiratory fitness and endurance!

Cardiorespiratory fitness refers to how well your body does while performing a physical task. A healthy diet, weight control and interval training are great ways to improve this.

An increase in stamina, low chances of heart disease and control over high blood pressure are all benefits of cardiorespiratory fitness. Cardiorespiratory fitness, also known as cardiorespiratory endurance, cardiovascular fitness, and cardiovascular endurance, improves oxygen levels in the lungs and heart when we are doing anything that involves physical exertion.

Cardiorespiratory fitness refers to how well your body can perform when you are exercising. If your cardiorespiratory fitness is on point, you can endure long, physical exercise without getting tired. Read on to learn more about cardiorespiratory fitness, the exercises that can help you improve it, as well as the risks involved.

What is cardiorespiratory fitness?

Cardiorespiratory fitness (CRF) refers to the ability of the cardiovascular and respiratory systems to deliver oxygen during prolonged physical activities. “It is an important sign for overall health and heart function,” explains cardiologist Dr Chirag D.

According to research published in Nutrition in the Prevention and Treatment of Abdominal Obesity, cardiorespiratory fitness can be determined by gender, age and genetics, as well as, the relationship between your health and physical activity. Strong CRF allows you to perform daily activities with more ease, reducing fatigue during tasks like climbing stairs or carrying groceries. It also helps you recover faster from exercise, allowing you to get back to your workout routine sooner.

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What are the various endurance tests for cardiorespiratory fitness?

Your cardiorespiratory fitness can be measured through some tests.

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The Treadmill Stress Test
The Treadmill Stress Test
is when a patient is hooked on to electrodes to measure his heart function while doing an exercise. Image courtesy: Freepik

1. VO2 Max Test

This test measures the maximal uptake of oxygen in a high-intensity exercise. In this exercise, you get on a treadmill or a bike and increase your intensity every few minutes, until you are exhausted. This method is touted to be the most accurate one, states this research, published by the University of Virginia.

2. 6-Minute Walk Test

This test evaluates sub-maximally distance covered within six minutes. This test is low risk and is useful in assessing adults who have love cardiorespiratory fitness, states this study, published in Pulmonology.

3. Treadmill Stress Test

This test monitors heart rate during increasing intensity levels on a treadmill. This test is usually done in a lab, where electrodes are put on the patient’s chest, and these are then connected to an ECG machine. This makes a record of all heart activity, including blood pressure and heart rate, states this study, published by the National Institute of Health.

What are the causes of low cardiorespiratory fitness?

Various causes are associated with low respiratory fitness levels. Some of these are as follows:

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  • Sedentary lifestyle: No regular exercise and sedentary desk jobs can lead to cardiorespiratory fitness levels dropping. No exercise often leads to fatty material in your arteries. This can cause serious problems, including a heart attack. Exercise is beneficial for cardiovascular health, states this study, published in Frontiers in Cardiovascular Medicine.
  • Chronic diseases: Illnesses like heart attack, diabetic condition, and lung problems can also lead to a drop in cardiorespiratory fitness. This disease can also cause pain and fatigue.
  • Obesity: The burden of excessive body weight on the heart and lungs can lower cardiorespiratory fitness levels. It may also lead to cardiovascular diseases and needs to be worked on at once, reports a study, published in the Journal of Obesity.
  •  Aging: Gradual deterioration of body strength and muscle mass over time. A study, published in the Archives of Internal Medicine, states that cardiorespiratory fitness levels decrease with age.

How can you improve your cardiorespiratory fitness?

There are various ways to work on your cardiorespiratory fitness levels. Here are a few ideas that you can try out.

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1. Regular aerobic exercise

Regular exercise such as walking, running, and cycling improves the performance of both the heart and lungs. A study, published in Research Quarterly for Exercise and Sport, states that adults should do 150 minutes of moderate-intensity or 60 minutes of vigorous-intensity physical activity per week, as recommended by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA).

2. Interval training

Endurance can be enhanced through fluctuating intensities between highs and lows. High-intensity interval training is a form of exercise where you have short periods of intense and explosive movements, followed by low-intensity exercise or even rest. This helps control obesity and increase cardiorespiratory fitness levels, states this study, published in Frontiers in Public Health.

3. Healthy diet

Nutrient-rich foods support overall physical health and energy levels. A study, published in Nutrients, observed the impact of a healthy diet on a group of Korean adults from 19-64 years. The VO2 Max test was used to determine the cardiorespiratory fitness levels. It was seen that adults, in the age group of 19-34 years, reported high CRF levels.

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4. Consistency

Regular, sustained effort is crucial for long-term improvements. Make sure that you continue to do the above-mentioned things regularly to see a change.

Woman in the gym
Cardiorespiratory fitness can be improved by regular exercise. Image courtesy: Freepik

Cardiorespiratory activities

You can try some cardio-respiratory activities that help elevate your breathing and heart rate for an extended period of time, suggests fitness expert and Fit India Ambassador Wanitha Ashok.

  • Brisk walking
  • Running
  • Jogging
  • Cycling
  • Swimming
  • Aerobics
  • Dance
  • Zumba
  • Jumping rope
  • Stair climbing
  • Treadmill
  • Stationary cycling
  • Cross trainer
  • Circuit training
  • High-intensity interval training (HIIT)
  • Kickboxing

What to keep in mind while doing CRF exercises?

Make sure to keep these things in mind when you practice cardiorespiratory fitness:

  • One should start slow and gradually build the workout in terms of duration and intensity.
  • You should not push yourself and listen to your body.
  • Hydration before, during and after the cardio respiratory exercises is advised to replace the list water in the form of sweat and to prevent giddiness and nausea.
  • It’s not advisable to do cardio respiratory exercises in the hot Sun, the best time to workout is early morning or evenings. In cold temperatures it’s advisable to be dressed in layers.

What are the risk factors related to cardiorespiratory fitness?

Low cardiorespiratory fitness, linked to an inactive lifestyle, weakens your body’s ability to use oxygen during exercise. Age, genetics, and certain medical conditions can also contribute. Additionally, high lipid values, high blood pressure, higher heart rates, higher waist circumference and higher body fat percentages can affect cardiorespiratory fitness levels, states this study, published in Scientific Reports.

Regular physical activity is key to improving your CRF. Even small increases in activity can significantly benefit your heart, lungs, and overall health.

 

 

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Fitness

Dull ache in your shin when running? Try these five osteopath-approved exercises

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Dull ache in your shin when running? Try these five osteopath-approved exercises

Shin splints are one of those nagging aches and pains most runners encounter at some point in their training—but that doesn’t mean you should just grin and bear it.

“We see it all the time in the clinic,” osteopath and clinical lead at The Livewell Clinic, Danny Sayandan tells Fit&Well.

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Five exercise swaps you should consider for more muscle growth, says a fitness expert

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Five exercise swaps you should consider for more muscle growth, says a fitness expert

Just because an exercise is considered a ‘classic’ or everyone on the gym floor is doing it, doesn’t necessarily mean it’s the best for muscle growth. While there are lots of exercises out there that are effective for hypertrophy, there are some that are arguably ever so slightly better, due to the fact that they’re easier to progressively overload, or are more convenient, time-wise.

If you’ve started to hit a plateau in your training or feel your gains have been somewhat minimal, then it may be time to switchup your programme. Exercise Researcher, Dr. Pak Androulakis-Korakakis, has shared five exercises in a recent YouTube video, that he’s stopped doing for muscle growth, and some smart swaps you can try instead to unlock better (and hopefully bigger) results…

Barbell back squat

(Image credit: Getty Images)

The barbell back squat is hailed as the king of lower body exercises – like, if you don’t do it, who are you? But is it best for honing in on your quads? Dr. Pak would disagree. “Barbell squatting, in my opinion, is not the most time-efficient way to blast your legs, and can feel ‘meh’ given that it overloads your spine.” It’s also not the safest exercise to go all out to failure on.

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Fitness

Mitochondria and aging: Why HIIT is the game-changer for fitness and longevity

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Mitochondria and aging: Why HIIT is the game-changer for fitness and longevity

The mitochondria are considered the ‘powerhouses’ or ‘engines’ of your cells. As Dr. Terry Wahls points out, most chronic diseases involve dysfunctional mitochondria. Poorly functioning mitochondria play a big role in disease risks, a slower metabolism, and the aging process. Researchers have concluded that exercise improves mitochondrial quality and function and stimulates mitochondrial turnover. It’s time to start thinking about these little organelles that have a big impact on our wellness and longevity.

Exercise for your mitochondria

Additional research also revealed that just 12 weeks of resistance exercise training yielded qualitative and quantitative changes in skeletal muscle mitochondrial respiration. Not only did resistance training increase lean body mass by 4% and quadriceps muscle strength by 15%, but staying committed to those 12 weeks of training also improved the respiratory capacity and functioning of the mitochondria.

So, which exercise is superior for improving mitochondrial functioning? Which exercise results in the most dramatic positive cellular changes? Let’s dive into the research.

The study

In a study published in Cell Metabolism, the researchers explored how different types of exercise — resistance training, high-intensity interval training (HIIT), or a mix of both — change muscles and cells at the molecular level in younger and older adults. The researchers focused on how genes and proteins respond to exercise, how exercise impacts the mitochondria, and how these changes affect overall fitness and metabolism.

The study methods

For 12 weeks, younger and older adults completed one of three exercise programs: traditional resistance training, HIIT, or a mix of both at a lower intensity. The researchers measured fitness and VO2 peak, insulin sensitivity, muscle mass and strength, mitochondrial health and function, and changes in gene activity and protein levels in muscle.

The results

Here are the study results:

  • HIIT has the biggest impact in improving aerobic fitness, insulin sensitivity, and mitochondrial function, compared to other workouts. These results were especially noticeable for older adults.
  • HIIT reversed some age-related declines in muscle mitochondria and enhanced the cell’s ability to make new proteins.
  • HIIT enhanced mitochondrial capacity by close to 50% for young adults and nearly 70% in older adults.
  • Resistance training mostly helped build muscle mass and strength, but didn’t have as much of an impact on aerobic fitness or mitochondria. The combined training resulted in smaller and moderate benefits compared to just doing HIIT alone.

Changes at the molecular level

HIIT caused significant increases in gene activity and protein-building machinery. Most of the benefits from exercise take place after the genes send their signals during the protein-building stage. HIIT improved protein quality and helped reduce damage to muscle proteins, which helps the body build new and efficient mitochondria.

Concluding thoughts

This study shows that HIIT is one of the most powerful ways to improve muscle health and fitness even in later years. This type of exercise, which involves shorter bursts or intervals of higher-intensity movements, is superior for the mitochondria and helps your body make more and better mitochondria, which can slow age-related decline and boost your energy levels.

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