Cardiovascular Endurance Exercises

Cardiovascular endurance is the ability of the heart, the blood, the blood vessels and the respiratory system to provide the required oxygen and fuel to the muscles for carrying on a particular exercise regime for a considerable amount of time at a steady rate. This exercise puts your aerobic cardiovascular endurance to test, and repeatedly trying to increase the intensity of the workout, will help increase your stamina as well as burn off extra fat.

Cardiovascular Endurance Workouts

Cardiovascular exercises are used mainly by sportsmen and sports coaches, to increase their overall endurance. As the games start becoming tougher and tougher, it is essential that the stamina of the players increases too. Hence, it is essential to keep up with the demanding nature of today's games and do the exercises. They are also some of the best fat burning exercises.

Running
Undoubtedly the mother of all fat burning exercises is running. In this simple exercise you have to try running for as long as you can on a treadmill or on an empty ground. A treadmill may be advantageous, as it will help you maintain a constant speed for a predefined amount of time. The focus should be on how long you can run and not how fast you can run. Try running at a speed, which you are comfortable with, for 15-20 minutes. Once you realize that you can run more, increase the speed.

Exercise Bike
Exercise Bike can be another great exercise, if you decide to push yourself harder. Use the exercise bike for about 15-20 minutes and gradually try increasing the speed. Another option is to try increasing the incline of or resistance of your bike and still try riding at the same speed. This too will help build your cardiovascular endurance.

Step Machines
Quite frankly, I find the step machine really boring, but if you are really focused on your endurance, the step machine is something you ought not to miss. The step machine is like an escalator moving downwards while you try to climb. Crank it up to the speed with which you are comfortable and do it for another 15-20 minutes. Once you get used to the speed, increase it.

Skip-Rope
It may sound childish, but jumping the skip rope at a fast pace for about 10-15 minutes is not at all easy but a really good exercise. And you aren't allowed to take a break in between so watch it! Once you can do 10-15 minutes, try for around 20 minutes.

Push-Ups
Push-Ups are one of the cardiovascular muscular exercises. The key is to do as many as you can in one set and do them explosively. Breathe out hard every time you push yourself up. Do as many as you can in one set, take rest for about 2 minutes and do another set. 3 sets of push ups would be a good workout routine.

Chin-Ups
Chin-ups are quite hard for beginners to do, so I will not suggest a number for how many chin-ups to do in a set. You can do the chin-ups in a pattern similar to that of push-ups, that is 1 set minimum and 3 sets of each.

Triceps-Dips
Triceps dips are another good form of improving cardiovascular endurance. Triceps dips can again be done in a similar format as push-ups.

Ideally, you should do the exercises three times a week. You can do three of these six aerobic exercises a day and then shuffle between them over three days a week, which you have allocated for your workout. Remember, the key to a great cardiovascular workout is quite easy. Take your normal workouts and increase the speed, resistance and/or the time duration for which you do them.

Cardiovascular endurance exercises are great for weight loss, but they are not for everyone and it is essential that you check with your physician and a trainer before you try these. Make sure that you get a go-ahead from both these people, so that there is no trouble to your health later on.