NAME: DISHA M GANDHI

ROLL NO: 190

STD/DIV: SYJC / B

STREAM: COMMERCE

STUDENT ID: 1120201216

WHAT IS CARDIOVASCULAR ENDURANCE?

 Cardiovascular endurance is not only referred in reference to your heart

health. It is a broad term, which measures how well you can perform a
rhythmic, dynamic activity at a moderate to high intensity for an extended
time. It does not only involve your heart but is a collective effort by your
lungs as well your muscles. Improving your cardiovascular endurance can
improve your physical and mental well-being, making it easier for you to carry
out your daily tasks. It is an effective way to lessen your risk of diseases, such
as diabetes, heart disease, and stroke.
IMPORTANCE OF CARDIOVASCULAR
ENDURANCE:
 As CV endurance indicates a person’s level of aerobic health physical fitness,
people performing high-intensity exercises are able to perform any activity
for longer and are able to burn more calories.
 According to a study of 2017, people with a high cardiovascular endurance are
less likely to develop high blood pressure and are able to multitask activities
among adults aged between 59 to 80 years. Also, there is a decrease in the
risk of coronary heart disease.
BENEFITS OF CARDIOVASCULAR FITNESS:

 Improved Heart Health- Your heart is a muscle just like any other and in
order for it to become strong, it must be worked. If you neglect to work it, it
will weaken over time and this can cause a plethora of negative health effects.

 Weight control - You may have heard that diet and exercise are the building
blocks to weight loss. But aerobic exercise alone may hold the power to help you
lose weight and keep it off. Since cardiovascular exercise requires energy, the
food that you eat, and fat stored are used as fuel when you exercise. The longer
your exercise session is, the more calories you will burn. When the available
glucose is used up in your blood, your body will resort to burning extra fat,
therefore increasing your chances for successful weight loss.
 Metabolism- Another reason to implement cardio into your routine is for its
effects on metabolism. Along with speeding up your heart rate, cardiovascular
exercise also increases the rate of many other processes in the body, also known
as your metabolism.

 Reduced Disease Risk- Regular cardio training can help boost cardiovascular
endurance and reduce the risk of many chronic and potentially life-threatening
illnesses.
If you participate in cardiovascular exercise often, you will also increase your
insulin sensitivity and glucose metabolism, reducing your chances of developing
type 2 diabetes.
• Your State Of Mind- Building your cardiovascular endurance through exercise
does more than just improve the health of your body physically. Being active is
an effective way to fight anxiety, stress and even depression. Exercise triggers
the release of endorphins, which can rapidly elevate your mood. Finding the time
to exercise several times per week can not only make you feel better but can
also lead to an improvement in your self of self-esteem.

 Improves Sleep- If you’re having trouble sleeping at night, try cardiovascular

exercise during your waking hours. In research, chronic sleep issues revealed
that a regular exercise program is an effective treatment for insomnia.
However, exercising too close to bedtime may make it more difficult to sleep.
Try to finish your workout at least two hours before bedtime.
EXERCISE TO BE PERFORMED TO DEVELOP
CARDIOVASCULAR ENDURANCE:
POWER WALKING:

 Power walking is an exercise technique that emphasizes speed and arm

motion as a means of increasing health benefits. Done correctly, regular power
walking is good for your cardiovascular health, joint health, and emotional well-
being.
JUMP ROPE:
 A skipping rope (British English) or jump rope (American English) is a tool
used in the sport of skipping/jump rope where one or more participants jump
over a rope swung so that it passes under their feet and over their heads.
SWIMMING
 Swimming is an individual or team racing sport that requires the use of one’s
entire body to move through water. The sport takes place in pools or open
water (e.g., in a sea or lake). Competitive swimming is one of the most
popular Olympic sports with varied distance events in butterfly, backstroke,
breaststroke, freestyle, and individual medley. In addition to these individual
events, four swimmers can take part in either a freestyle or medley relay. A
medley relay consists of four swimmers who will each swim a different stroke,
ordered as backstroke, breaststroke, butterfly and freestyle.
CYCLING:
 It only takes two to four hours a week to achieve a general improvement to
your health. Cycling is:
• Low impact – it causes less strain and injuries than most other forms of
exercise.
• A good muscle workout– cycling uses all of the major muscle groups as you
pedal.
• Easy – unlike some other sports, cycling does not require high levels of
physical skill. Most people know how to ride a bike and, once you learn, you
don’t forget.
• Good for strength and stamina– cycling increases stamina, strength and
aerobic fitness.
BOXING:
 Boxing is a combat sport that has been practiced since before the time of
ancient Greece and the original Olympics. It has been used to train people for
performance in the art of striking, as well as general physical conditioning.
 Recently, it has become more popular as a form of exercise. When people box
for fitness, they often use a punching bag, avoiding the physical contact that
can lead to concussions and other injuries. However, boxing for fitness still
provides boxing’s inherent benefits.
RUNNING
 Running is a very good exercise for heart and lungs
 It helps to lower the risk of heart attack and even improves stamina
 Studies show that running just 5 to 10 minutes each day at a moderate pace
may help reduce your risk of death from heart attacks, strokes, and other
common diseases
DIFFERENT BREATHING EXERCISES TO
DEVELOP HEART AND LUNGS:
DIAPHRAGMATIC BREATHING:
 Diaphragmatic breathing, or “belly breathing,” involves fully engaging the
stomach, abdominal muscles, and diaphragm when breathing. This means
actively pulling the diaphragm down with each inward breath. In this way,
diaphragmatic breathing helps the lungs fill more efficiently.
PURSED LIP BREATHING
 Pursed lip breathing is a simple technique for slowing down a person's
breathing and getting more air into their lungs. With regular practice, it can
help strengthen the lungs and make them work more efficiently. The technique
involves breathing in through the nose and breathing out slowly through the
mouth.
PAPWORTH METHOD:
 The Papworth method has been around since the 1960s. It combines several
different types of breathing with relaxation training techniques. It teaches you
how to breathe slowly and steadily from your diaphragm and through your nose.
Researchfinds that this technique helps ease breathing symptoms and
improve quality of life in people with asthma.
PRANAYAMA
 Pranayama is the ancient practice of controlling your breath. You control the
timing, duration, and frequency of every breath and hold.
 The goal of pranayama is to connect your body and mind. It also supplies your
body with oxygen while removing toxins.
PROPER DIET TO IMPROVE
CARDIOVASCULAR ENDURANCE:
APPLES:

 7 Outstanding Health Benefits of Apples-

 Apples May Lower High Cholesterol and Blood Pressure.
 Eating Foods With Fiber, Including Apples, Can Aid Digestion.
 Apples Can Support a Healthy Immune System.
 Apples Are a Diabetes-Friendly Fruit.
 The Antioxidants in Apples May Play a Role in Cancer Prevention.
AVOCADO:

 Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin,

niacin, folate, pantothenic acid, magnesium, and potassium.
 They also provide lutein, beta carotene, and omega-3 fatty acids
 Avocados contain high levels of healthy, beneficial fats, which can help a
person feel fuller between meals.
STEAK:
 5 health benefits of eating steak-
 Steak is one of the best protein rich foods. Steak is one of the best protein
sources, and protein is important for pretty much every cell in your body.
 Steak can help to prevent iron deficiency.
 Steak is also rich in other important micronutrients.
 Steak can improve your smile.
WALNUTS AND ALMONDS:

 These nuts are rich in essential amino acids required to rebuild muscle. They
also contain healthy fats that keep the cardiovascular system running at
optimum levels and boost energy levels.
 Nuts are a good source of Vitamin E, fiber, and antioxidants, too.