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5 tips for improving your cardiovascular health

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Your cardiovascular health refers to your heart, lungs, and blood vessels, and impacts everything from how well you can breathe while exercising to how quickly your blood circulates through your body. While most people know the importance of cardiovascular health, it’s actually much easier to achieve than many people think. By incorporating these five tips into your workout routine and daily life, you can greatly improve your endurance over time without even having to increase the intensity of your workouts.


It’s a great form of cardiovascular endurance exercise, especially when done in hot weather when other activities like biking or swimming don’t sound appealing. Running allows you to cross-train and reap some of the benefits of other aerobic exercises without having to master new skills.

But how does running improve cardiovascular health? When you run regularly, you build up extra blood vessels in your legs and are better able to transport oxygenated blood throughout your body. This type of increased blood flow also helps reduce triglyceride levels in your body, which is another important marker of heart health. And it just feels good to move around! Working out by running can help alleviate mild depression by increasing serotonin levels in our bodies as well as dopamine levels that make us feel happy while we exercise.

Read more: 6 Features to look out for when choosing your gym shoes (buyer’s guide)


If you want to build endurance, there’s no better exercise than swimming. Since you use both large muscle groups and small muscle groups in an effort to move forward in water, your cardiovascular system will become strong quickly when you start swimming more frequently.

In addition, because it requires so much movement in different planes of motion, swimming is also a great way to build muscular strength and balance as well as boost your range of motion. And since all strokes require twisting from side to side, each workout serves to improve coordination. Swimming may just be what runners need most to keep injury-free!


For a healthy, sustainable cardiovascular workout, consider biking. Biking is an efficient way to burn calories and improve endurance.

According to The Surgeon General, cycling can be one of most effective ways to stay in shape: Cycling provides moderate-intensity physical activity that uses large muscle groups and burns more calories per minute than walking or jogging. Biking also requires no special equipment and anyone who owns a bike can participate at any age or fitness level; it’s a great starting point for people who have never exercised before or don’t know where to start.


If you’re interested in high-intensity workouts, rowing is a great way to get started. If you don’t have access to a gym with indoor rowing equipment, rowers can be used outdoors as well. Rowing machines work by attaching a handle to a flywheel that’s mounted on a frame above it; as you pull, one side of the flywheel moves faster than the other, which creates torque and allows you to move through space more quickly. The amount of time that you spend pulling each time should be proportional to how much stamina/strength training you want—typically less if strength is your focus and more if it’s endurance.

Training for an endurance event

A lot of people want to run a marathon, but it’s not as easy as just putting on some running shoes and logging 26.2 miles. First, you have to be trained and prepared to do so, because even if you have decent cardiovascular endurance (or just cardio), adding that many miles onto an already-existing fitness level is going to take some time and effort. Most of us spend a great deal of time sitting at our desks or in cars or traveling on planes; that doesn’t mean we can’t train ourselves—we just need to put a little more thought into it.


Before you can improve your endurance, you must first understand what type of endurance you’re trying to improve. For example, marathon runners aim to build their aerobic endurance while sprinters focus on their anaerobic endurance.

The most important thing to remember is that when it comes to increasing overall cardiovascular fitness, it’s less about what type of exercise you choose and more about how hard you push yourself during those workouts.

So stay disciplined in terms of cardio training; then focus on picking up intensity as time goes on. You’ll be amazed at how far feeling winded can take you in terms of physical fitness – not just with regard to your heart but also with respect to every other muscle group in your body.

If you are looking to lose weight or build muscle, check out our online course on ‘How to build an effective workout program‘. Alternatively, leave a comment below with your questions and we’ll be sure to answer!

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