What are some examples of cardiovascular endurance

Cardio should be a crucial part of your healthy lifestyle. Fortunately, there is no “one-size-fits-all” approach. What are some examples of cardiovascular endurance?

Do not be intimidated by the experienced marathon runners you see around your neighborhood if you want to include more cardio training in your workout routine. Heart-healthy workouts do not involve spending hours on the road or treadmill. There are many fun and creative ways to get cardio and enjoy it.

Why do you need cardio exercises?

Manage your weight: 150 minutes of moderate-intensity cardio per week will help you maintain your weight over time.

Prevent heart disease: Research has shown that getting your heart rate up with regular cardio training can help prevent cardiovascular disease.

Mood Improvement: This is probably no surprise to you, but research supports cardio’s role in improving your mood and increasing your happiness. Cardio increases the production of painkillers called endorphins.

Live longer: People who exercise regularly live longer.

Jumping ropes

The chances are good that you have not jumped on the ropes since 4th grade. If so, buy a skipping rope today. 

Organized sports

Sign up for football, flag football, soccer, basketball, and more.

Power Walking

You do not have to look like one of these power walkers to reap the benefits of this type of cardio. Walk outside (or stick to the treadmill if the weather is bad) and increase the pace.


This form of low-power cardio is a great way to increase your heart rate while protecting your joints. If you are unsure of your swimming skills, take a kickboard and do a few laps. Swimming will engage not only the legs but also the abdomen.


We can not all be Rocky Balboa, but everyone can use boxing to get well. Boxing in 30 minutes can help you burn more than 400 calories.


There are many ways to fit this type of cardio into your day. Replace the car with a bicycle on the next trip to the grocery store. Turn it up and drop the treadmill for the stationary bike on the next trip to the gym. 


Do you love the outdoors? Hiking can be just the ticket to increasing the ticker’s health. Moving outside will improve your cardiovascular fitness and increase your emotional well-being.


Do you think that the rowing machine is only for those who want bulging biceps? Think again! If you have never tried it, challenge yourself with something new. Pushing rowing into your exercise routine can give you an extra fitness boost, as well as strengthen your abdominal and back muscles.


Walking is excellent for people who have not trained much before. A walk can get you on the road to improved heart health. Experienced exercisers benefit from it as well.

Jumping jacks

If you have not done these since gym class in high school, you will miss something. This equipment-free activity can raise your heart rate in a short time. In addition, they are easy to make from anywhere. Start jumping early in the morning, when you need a break from your desk, or while you wait for dinner.

Stair walk

Walking stairs are a great way to get your heart pumping and your body sweating. Find a park with a large set of stairs, or just a staircase in a building nearby. Any increase holds. And if you need to stay indoors, Stairmaster is your friend.

Related articles:

What is the definition of cardiovascular endurance?

How to test for muscular endurance


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