Try to implement the following exercises to improve cardiovascular endurance and maximum oxygen consumption -VO2max-.
Taking into account exercises to improve cardiovascular endurance and VO2max is very important. This knowledge takes on greater preponderance in trained people, who focus on constant aerobic work and seek to improve their performance.
However, if you are a beginner in training, you should not neglect this aspect either. Improving cardiovascular resistance and maximum oxygen consumption -also known as VO2max- must be a constant and progressive work, which requires a lot of effort and discipline.
In addition, it is also necessary to implement the exercises appropriate to the topic. Based on the above, we will teach you some exercises to improve endurance and VO2max. You are ready?
Cardio endurance and VO2max
Before listing appropriate exercises to stimulate cardiovascular endurance and VO2max, it is necessary to know a little more about it.
Cardiovascular endurance, as its name implies, focuses on the ability of the heart and arteries to deliver oxygenated blood to the body. On the other hand, VO2max refers to the maximum oxygen consumption per minute.
VO2max is determined by various factors, among which genetics, gender and age stand out. Despite this, it is possible to improve it through proper and regular training.
In that order of ideas, both cardiovascular resistance and VO2max are linked. In addition, they are part of aerobic work, which requires certain amounts of oxygen to supply energy to the body while performing any type of physical activity.
It should be noted that cardiovascular endurance not only involves the circulatory system, but also the respiratory system. The work is carried out together and its improvement is perhaps one of the most recommended due to the many benefits it brings to the body.
Exercises to improve cardiovascular resistance and VO2max
After knowing what cardiovascular resistance consists of and how it is associated with VO2max, you should know how you can improve both aspects.
Below you will find activities of varying intensity. Within these recommendations you must understand that the change in intensity in the routine is the most appropriate when it comes to stimulating maximum oxygen consumption -VO2max-.
1. Cycling circuit
The objective when planning a cycling circuit focuses on aerobic and anaerobic work. In this way, you can stimulate cardiovascular capacity and VO2max.
We advise you to draw up a route on board your bicycle. The ideal is to implement stretches by intervals of different intensities.
It begins by making a route of approximately one kilometer. During this section the speed should be constant under a moderate intensity.
Later it travels 500 meters, approximately. There you must execute short intervals of high intensity along with stretches of physical recovery without stopping – at low intensity.
Remember that the distances are for example, you prepare the route according to your abilities and specific needs.
2. Varied routes
Running is also an appropriate alternative, through which you can improve cardiovascular endurance and VO2max. The ideal is to do something similar to what is exposed in the cycling circuit.
Work by intervals of intensity and distance, the greater the number of kilometers traveled, the less intensity and vice versa. In this way, the stimulus in the organism favors the improvement of both aspects.
In this case, we advise you to work on athletics tracks, through which you can more easily control the distances and the type of terrain.
At the moment in which you have more adaptation, we recommend working on irregular terrain. In this way the effort must be greater and therefore the stimulus of the organism will also increase.
3. Combination Burpees
The burpees stands out for the high intensity in its execution. It is even appropriate to exceed the anaerobic threshold in search of the stimulus for VO2max.
Apart from that, we advise you to combine it with series of sprints at moderate intensity.
Start with the execution of the burpees at the highest intensity you can, at the end proceed to perform a sprint of approximately 20 meters. This route should be done at a lower intensity.
At the end of this series rest between 30 seconds or 1 minute. Then get ready for the next combo set.
4. Practice in the pool
The pool is another of the appropriate tools for training. In it you can implement exercises to improve cardiovascular endurance and VO2max.
We advise you to resort to freestyle, although you can implement your favorite style.
From there, work at least 1,000 meters on an interval basis. Start with 100 meter runs at moderate intensity, the next 100 meters under high intensity intervals and physical recovery.
The first 100 meters must be constant, the following ones must stand out for their high intensity and rest.
For example, you can apply a routine of 5-10 meters at maximum intensity, 5-10 meters at low intensity to catch your breath, and then another 5-10 meters at maximum intensity. Repeat this circuit until you finish the 100 meters.
Once again, we remind you that the distances must be adjusted to your physical abilities.
Improve cardiovascular endurance and VO2max, step by step
Exercises to improve cardiovascular endurance and VO2max should not start with high or exaggerated intensities, especially if you are in the first steps of training.
Try to take it easy and go step by step. Also, if you have the possibility of professional advice, do it. All kinds of help and supervision on the subject will be of great help.
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