UNIT III

CARDIOVASCULAR ENDURANCE

Cardiovascular exercise includes any type of activity that involves aerobic metabolism. Aerobic
or endurance exercise are other names for cardiovascular exercise. In other words, oxygen contributes
significantly to the cellular reactions that occur during the activity and supplies the energy required to
keep the activity going. As you try to increase the amount of oxygen carried through your blood and make
better use of the oxygen you take in, you'll notice a deepening of your breath and a deeper heart rate.
Consequently, you feel more energized and do not get tired as quickly.

Cardiovascular exercise is defined as any strenuous activity that increases heart rate, respiration
rate, oxygen and blood flow throughout the body. Cardiovascular exercise also involves working out large
muscle groups in a repetitive and rhythmic manner. Engaging in such activity improves the function and
performance of the heart, lungs, and circulatory system because it presents increasingly difficult
challenges to your most important internal body organs. Aerobic exercise, particularly cardiovascular
exercise, has numerous health benefits, including cardiovascular health, mental health, mood, sleep,
weight regulation, and metabolism.

With each beat, the heart gets more efficient at pumping blood that is rich in oxygen, the lungs get
better at absorbing oxygen, and the muscles get more prepared to use more oxygen. Even so, the increase
in intensity shouldn't be so severe that it forces you to pause your activity and take a break, even though
your heart rate and breathing will rise. You must immediately stop using your vastus medialis and vastus
lateralis and seek medical attention if you are engaging in cardiovascular exercise, such as fast walking,
cycling, swimming, running, or speed climbing, and you feel the need to stop and rest due to sudden pain
or concerning symptoms.

However, an activity must raise your heart rate and breathing rate to a moderately to vigorously
intense level (at least 50% of your normal rate) and last for at least ten minutes in order to qualify as
cardio. Activities that are done to build strength are not considered cardio because they do not maintain
an elevated heart rate throughout the exercise. Resistance training, lifting weights, using weight machines,
and core exercises are a few examples of these activities.

Cardio exercise aims to keep your heart rate at least 50% higher than it would be at rest for an
extended period of time by engaging your body's larger muscles in movement. Regular aerobic workouts
will strengthen your cardiovascular system. As a result, you will have more capillaries, allowing more
oxygen to reach the cells in your muscles. As you progress through this program, your physical stamina
and endurance will improve.
 LOW IMPACT MOVEMENT
Movements that have a low impact on the body Low-impact exercise, in contrast to high-
impact exercise, raises your heart rate more gradually and puts less stress on your joints.

These motions put less pressure on your joints and are generally easier for your body as a
whole. Because they can be modified to accommodate a wide range of fitness levels, low-impact
workouts are suited for a diverse group of individuals.

A movement is termed low impact if it is easy on the joints and can be carried out in a
smooth manner. The activities of walking, yoga, Pilates, swimming, skating, cross-country
skiing, and golf are all examples of well-liked low-impact types of exercise.

HIGH IMPACT MOVEMENT

High-impact exercises are movements that put a high level of impact on your joints. it tends
to involve a lot of jumping and jolting movements, which often involve both of your feet coming
off the ground at the same time.

More bone density can be gained and bones can be strengthened by high-impact exercise
as compared to low-impact activities. As with muscles, bones are living tissue that may be
stimulated to grow larger, which in turn leads to increases in bone mass.

High-impact exercises can also be high-intensity, meaning they raise your heart rate and
cause you to burn more calories than other types of exercise that are less strenuous.

SPECIFIC BENEFITS OF CARDIOVASCULAR EXERCISE

It is possible to strengthen your heart and other cardiovascular muscles by engaging in

cardiovascular exercise for 30 to 60 minutes each day. These muscles are in charge of blood
pressure regulation, the production of HDL (good cholesterol), stress and anxiety reduction, the
reduction of blood proteins and fats that cause blood clots, the prevention of heart disease, blood
sugar regulation, and diabetes management.
• Improved conditions of the brain
Regularly participating in cardiovascular activity causes the areas of the brain that are
responsible for memory and thinking skills to expand in size. Regular aerobic exercise not only
improves cognitive function but also slows the rate at which the brain of older people shrinks as
a result of the aging process. But, cardiovascular exercise can also assist you in getting a restful
night's sleep, which is critical to maintaining good mental healt.
• Higher rate of metabolic activity
All forms of cardiovascular exercise raise metabolic rate by stimulating the synthesis of
the hormone fibroblast growth factor 21 (FGF21). This hormone speeds up the body's
metabolism, reduces feelings of hunger, and causes an increase in the number of calories
expended.
• Control of one's weight

Aerobic exercise is beneficial for burning extra calories and maintaining a healthy weight
because it raises a person's heart rate into the "target heart rate zone." This is the zone in which the
body burns the most calories. Walking, swimming, running, and jogging are all examples of cardio
exercises that burn extra calories throughout the course of an activity, whereas moderate to high
intensity cardio burns quite a few calories in a single workout session. Many forms of aerobic
exercise, such as jumping rope, running stairs, rowing, cycling, walking, and high intensity interval
training are examples of activities that are particularly helpful in the reduction of excess body fat
(HIIT).
• Better mood and energy
Endorphins are neurochemicals that are released into the brain as a result of cardiovascular
exercise. Endorphins are responsible for the euphoric feeling that exercise produces. Dopamine,
serotonin, and norepinephrine are just few of the hormones that are produced in greater quantities
as a result of increased cardio activity. When your mood is better, you will feel more enthusiastic
and prepared to carry out the activities that are part of your routine. The enhanced release of
hormones, on the other hand, has been shown to lower stress, boost stamina and energy levels,
increase concentration, and improve memory.

• Stronger immune system

Your body's ability to ward off illness and disease is enhanced by the production of more
antibodies and white blood cells as a result of consistent physical activity. The production of FGF21
also has the effect of accelerating the metabolism and enhancing the immune system. In fact,
cardiovascular exercise can shield the body from a variety of diseases, including high blood pressure,
stroke, osteoporosis, diabetes, and heart disease.
• Treatment of rheumatoid arthritis
By movement at the joint, cardiovascular exercise helps to alleviate the discomfort that is
associated with arthritis and reduces the stiffness that might occur there.
How exactly should you go about performing cardiovascular exercise so that you may reap the
greatest benefits from it?
 It is not necessary to devote significant amounts of time to cardiovascular activity.
When it comes to cardiovascular training, shorter intervals (as short as five minutes each)
can be just as effective as longer sessions, provided that the intensity level and the total
cumulative amount of workout time are kept constant. For instance, performing high-
intensity cardio in bursts of five minutes each is just as effective as performing one
continuous session of sixty minutes. If you are concerned about your packed schedule,
then cardiovascular exercise is an excellent choice for you to choose. A large number of
aerobic activities can be performed without the need of specialized apparatus or a
membership to a fitness center.

Walking, bicycling, swimming, dancing, jogging, martial arts, in-line skating,

canoeing, golfing, and water aerobics are all examples of low- to moderate-intensity
activities that are ideal for beginners. This will allow you to do them for longer periods
of time, giving you more health benefits. However, when choosing your activities,
prioritize doing things you enjoy so that you can continue to do them over time.

In addition, it is preferable to gradually improve one's level of intensity over time

as opposed to gradually improving one's level of volume or duration.

LOW IMPACT CARDIO EXERCISES

The following six exercises should be performed for one minute each, with the next exercise
being performed as soon as the time for the previous one is up.
1. MODIFIED JUMPING JACK
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and
posterior deltoids)

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Mechanics
a. To a. begin, you should get into a standing position with your arms by your sides.
b. Move your right foot outside while simultaneously bringing both of your arms up
to the level of your head. Always remember to keep your weight on your right foot
while performing this action.
 c. Return to starting position
d. Raise your arms above your head once again while keeping your weight on your
left foot. Repeat this motion.
2. SKATERS
Primary muscles: glutes, outer thigh, and core
Secondary muscles: Lower back muscle

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Mechanics
a. Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with
your left arm straight down and right arm bent comfortably up at your side.
b. Standing on the left leg, bring the right leg forward and swing the left leg
back and across, swapping arms. Avoid jumping and work rapidly

3. SQUAT TO JOB
Primary muscles: gluteus maximus quadriceps and hamstrings.
Secondary muscles: calves, biceps, triceps, latissimus dorsi, supraspinatus,
infraspinatus, teres minor, and subscapularis.

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Mechanics

a. combination of bodyweight squats and boxing will have you move up and down and
weaving your way to low-impact greatness.
b. Beginning by standing with your feet slightly wider than shoulder-width apart and arms
at your sides.
c. Ensure your chest is up, your buttocks are back, and your knees are out when you squat.
d. While your legs are stretched, stand up and throw a cross-body punch with each arm.
e. Once more, squat, then stand and punch.

4. STANDING OBLIQUE SQUAT

Primary muscles: external abdominal oblique, internal abdominal oblique, transversus
abdominis.

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Mechanics
a. Start by standing with your feet shoulder-width apart and your arms bent, hands
on the back of your head and elbows flared out to the side.
b. To begin the movement, bend to your right side, bringing your elbow down
as you simultaneously bring your right knee up to touch.
c. Return to your starting position. Repeat the same steps on the left side.

5. LATERAL SHUFFLE
Primary muscles: hip abductors, quads, and glutes
Secondary muscles: calves, hamstrings
 Mechanics
a. Start by standing with your feet shoulder-width apart, knees slightly bent, hips slightly bent so
you’re maintaining a forward posture, and your arms comfortably in front of you.
b. Shift your weight toward your right, pick up your right foot, and push off from your left foot to
move your body to the right. Go as quickly as you can during this movement while
maintaining your form.
c. Bring your feet back together, and repeat, continuing to “shuffle” to the right, propelling
yourself with your left foot as you go.

6. REVERSE LUNGE FRONT KICK

Primary muscles: quadriceps and the glutes and hamstring
Secondary muscles: vastus intermedius

Mechanics
a. Stand with feet shoulder-width apart and your arms bent and held up to your sides at
chest level.
b. To begin, kick your right leg out straight in front of you, and on the way down, step
 back into a reverse lunge.
c. Stand up and proceed right into another kick, then another reverse lunge.

HIGH LOW IMPACT CARDIO EXERCISES

1. JUMPING JACKS
Primary muscles: glutes, hip flexors, and quadriceps
Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior
deltoids).

Mechanics
a. Stand hip-width apart with a modest knee bend. Your shoulders and hips should be aligned.
With an egg beneath your chin, keep your chin tucked throughout the exercise.
b. Balance your weight and grab the floor with your feet. Hold your arms at your sides with a
slight elbow bend. Pre-tension your shoulders, hips, and core. .
c. Jump your feet outside your hips and land on your balls with your arms overhead while
maintaining your alignment.
d. Jump back to the beginning position on your balls and lower your arms.
e. Repeat as required.

2. BURPEES
Primary muscles: Abs, glutes, hip flexors, hamstrings, quads
Secondary muscles: Chest, arms, shoulder
 Mechanics
a. Stand straight with feet shoulder-width apart.
b. Squat with hands in front of feet.
c. Jump back to plank posture with fully extended legs.
d. Push up, hop forward, and push through the heels to return to the start.
e. Repeat as required.

3. SQUAT JUMP
Primary muscles: glutes, quads, core.
Secondary muscles: calves, deltoids, pectoralis and triceps

Mechanics
a. Stand shoulder-width apart with your toes slightly outward.
b. Bend your knees to sit back on a chair.
c. Jump straight up, heel-pushing.
d. Return to the squat with bowed knees

4. SIDE TO SIDE JUMPING LUNGES

Primary muscles: quads, abductors, glutes and hamstrings
 Mechanics
a. Standing shoulder-width apart.
b. Lunge with your left leg forward and right leg back, knees at 90 degrees.
c. Leap and swap legs midair to land in a right-leg lunge.
d. Continue jumping back and forth, pausing as little as possible.

5. HIGH KNEES
Primary muscles: quadriceps, glutes,
hamstrings Secondary muscles: calves

Mechanics
a. Stand with your feet slightly apart and your weight on the balls of your feet.
b. Raise your left knee as high as comfortable and push your heel near your glutes.
c. Push your left knee and foot back toward the ground while lifting your right knee as
high as possible and bringing the right heel toward your glutes.
d. Lower your right knee and lift your left knee as in step c.
e. Run with typical arm pumping. This will provide you momentum to keep your
knees high after you are winded.