Cardiovascular Endurance Exercises (CEE) are activities that increase heart rate and blood pressure while exercising. These exercises are done to improve fitness levels and help people live longer. CEE helps the body burn fat faster and maintain a healthy weight. Cardiovascular endurance exercises can be performed at home or in a gym.
Types of Cardiovascular Endurance Exercises (CEE)
There are many types of cardiovascular exercise. Here are some examples:
- Strength training
- Ironman Triathlon
- Interval Training
- Tai Chi
Strength training is any type of workout that focuses on building muscle mass. It is often done using free weights (barbells, dumbbells, kettlebells), machines, or body weight. Strength training helps build lean muscle mass, increase bone density, improve posture, and help prevent injuries.
The Ironman Triathlon is a full-body workout consisting of swimming, cycling, and running. The swim portion is 1.2 miles long and takes place in the ocean.
The bike ride is 42 miles long and takes place on the streets of San Francisco. The run is 26.2 miles long and happens on the roads of Lake Tahoe. The total distance of the triathlon is 88.6 miles.
Yoga is a practice that originated in ancient India and involves stretching poses and breathing techniques. Yoga is known to have many physical and mental health benefits. It’s been shown to reduce blood pressure, lower cholesterol, and even relieve depression.
Pilates is a series of exercises that focus on core stability and flexibility. Core stability refers to being able to maintain balance while performing movements. Flexibility is the range of motion in your joints and muscles. Pilates is great for toning and strengthening your entire body.
Zumba is a Latin dance fitness routine that combines aerobic moves with quick bursts of power. It was created by Colombian-born dancer Alberto Perez in the 1980s. Zumba classes are fun and energetic and involve a lot of dancing and moving around.
Kickboxing is a martial art that incorporates punches, kicks, knees, elbows, and headbutts. It is a full-body workout that includes both the upper and lower body. Kickboxing is great for burning fat, building stamina, and getting strong.
Boxing is a sport where two people face off in a ring and try to hit each other until one person gives up. It requires good hand-eye coordination and speed. Boxing builds strength, endurance, and agility.
Interval training is a combination of strength and endurance training. You do short bursts of high intensity followed by low-intensity intervals. This type of training is great for fat loss and increasing athletic performance.
Plyometric training is a type of interval training where you perform explosive movements. This type of training builds power and explosiveness.
Tai chi is a slow-moving martial art that promotes relaxation and balance. It’s been shown to decrease stress and improve the quality of sleep.
Benefits Of Cardiovascular Endurance Exercises
Improves Blood Flow
When performing cardiovascular endurance exercises, the body releases epinephrine and norepinephrine, two hormones that increase blood flow to the brain and muscle cells.
When these hormones are released, they help the body to produce nitric oxide, which is responsible for dilating blood vessels. This results in increased blood flow to the brain, heart, lungs, and muscles.
Reduces Risk of Heart Disease
The American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity five times per week. Moderate intensity means that you should be able to talk while exercising, but not out of breath. If you are already experiencing symptoms of heart disease, consult your doctor before starting any fitness program.
Improves Muscle Strength
Aerobic exercise builds muscle mass and strength. Aerobic exercise includes walking, jogging, biking, swimming, dancing, and playing sports. It also helps prevent osteoporosis, which is a condition where bones become weak and brittle.
Boosts Bone Density
Osteoporosis is a condition where bones lose their density. As a result, people have a higher chance of breaking bones. Exercise helps build bone density by increasing levels of estrogen and testosterone in the body. Estrogen and testosterone stimulate the production of collagen, which is a protein that makes up bone.
Lowers Cholesterol Levels
Exercise lowers cholesterol levels by burning fat and building lean muscle mass. A study published in the Journal of Clinical Lipidology showed that individuals who participated in the aerobic exercise had lower total cholesterol and low-density lipoprotein (LDL) cholesterol than those who did not participate in aerobic exercise.
Diabetes is a medical condition in which the pancreas does not make enough insulin or the body cannot use the insulin properly. Insulin is a hormone produced by the pancreas that regulates sugar levels in the blood. People with diabetes often experience high blood sugar levels. Regular cardiovascular endurance exercises helps control blood glucose levels and prevent complications associated with diabetes.