|Why is it important?
endurance is one of the most important components of physical
fitness. Cardiorespiratory endurance is usually measured in
terms of maximum oxygen uptake (VO2max) or peak VO2.
VO2max is the rate of oxygen uptake during maximal
aerobic aerobic exercise and reflects the capacity of the heart,
lungs, and blood to transport oxygen to the working muscles
and the utilization of oxygen by the muscles during exercise.
Benefits of aerobic exercise include: reduction in hypertension,
increased HDL cholesterol, decreased total cholesterol, decreased
body fat stores, decreased anxiety and depression, decreased
incidence of some cancers and reduced all-cause mortality.
endurance can be measured using a variety of
modes of exercise. Submaximal exercise protocols
can use treadmills, bicycle ergometers or bench
on how to measure cardiorespiratory endurance
using a step test.
for exercise prescription for improved health
endurance-type physical activities, including formal aerobic
exercise training, house and yard work, and physically
active, recreational pursuits
at least moderate intensity physical activities (>45%
at least 30 minutes of activity each day
physical activity for most, preferably all, days of the
guidelines for exercise prescription for cardiorespiratory
rhythmical aerobic activities that can be maintained continuously
and involve large muscle groups
intensities between 60 - 90% of maximum heart rate or
50 - 85% of VO2max. For individuals with very
low initial cardiorespiratory fitness, use intensities
of 40 - 50% VO2max.
20 - 60 minutes of continuous aerobic activity, depending
on the intensity
exercise three to five days a week