What are the most effective exercises for cardiovascular endurance?

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With consideration to your current physical condition and age, when progressing through cardio training zone 1, 2, and 3, you will be challenging your cardio threshold/heart rate. When challenging your cardio threshold/heart rate (for 10 to 60 seconds), you will be increasing your cardio endurance, aerobic conditioning, and cardio recovery. 

Some high intensity exercises that will quickly test your zone 2-3 threshold; full speed sprinting 50 to 100 yards, incline/uphill-running, walking, and biking, fast speed agility drills, explosive fast possible jump tucks and butt tucks, and resistance training at a fast pace of 0 to 30 seconds rest in between sets.

A good cardio measurement tool to indicate your success is when after 60 seconds; your heart rate returns to a normal zone 2 heart rate, after completing a 60 seconds zone 3 cardio training. 

If you can successfully complete that test, you are ready for another round of 60 seconds zone 3 cardio training, then finish your cardio workout in zone 1 for 10 minutes.

If the your heart rate doesn’t drop during the minute break, assume you’re tired and maybe overtraining, and finish your cardio workout in zone 1 for 10 minutes.

Any exercise that maintains your heart rate between 60-85% of your heart rate max for 30 minutes or more, is an effective form of cardiorespiratory exercise to improve health and general fitness. By definition, cardiovascular training consists of any type of activity that involves and places stress on the cardiovascular system, indicating that everything from gardening to resistance training can potentially be considered forms of cardio training. After engaging in a cardiorespriatory training program where you are able to sustain the above mentioned intensity levels for 60 minutes is an indication that you can progress to more advanced forms of training.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.