Cardiovascular endurance can positively impact heart, body weight, and mood. It’s also vital for preventing chronic conditions and improving existing health issues. It’s a key component of fitness.
Learn what cardiovascular endurance is, its benefits, and the best ways to build it.
Cardiovascular endurance (also called aerobic fitness) refers to how well the heart and lungs can supply the muscles with oxygen during continuous, whole-body exercise like running, cycling, and swimming, says Todd Buckingham, PhD, an exercise physiologist with PTSportsPRO in Grand Rapids, Michigan.
Cardiovascular Endurance vs. Muscular Endurance
Cardiovascular endurance and muscular endurance are sometimes used interchangeably. But the two concepts differ.
“Cardiovascular endurance refers to how efficiently your heart and lungs sustain physical activity over time, while muscular endurance is the ability of specific muscles to repeatedly contract over time without fatiguing," says Nicole Thompson, an American Council on Exercise (ACE)–certified personal trainer based in San Diego. “A runner needs cardiovascular endurance for prolonged runs, while a rock climber depends on muscular endurance to grip for extended periods.”
That said, many of the activities that improve cardiovascular endurance also develop muscular endurance. For example, lifting a lighter weight for a higher number of repetitions (at least 15) builds muscular endurance, but also boosts cardiovascular endurance. Similarly, running may primarily improve cardiovascular endurance but it also builds muscular endurance by training specific muscles to fire for extended periods.
Cardiovascular Endurance Exercises
Aerobic exercise boosts cardiovascular endurance. Here are several aerobic activities Thompson recommends:
Group fitness classes (like Zumba, spin, or interval training)
Improved cardiovascular endurance from cardio exercise offers physical and mental benefits, such as:
Improved Heart Function Better aerobic fitness means the heart can pump blood more efficiently, improving blood flow and oxygen delivery throughout the body.
Better Weight Management Regular exercise to boost cardiovascular endurance may burn additional calories when combined with a healthy diet, helping with weight loss and maintenance.
Reduced Risk of Chronic Conditions The higher your cardiovascular endurance, the lower your risk of chronic conditions such as heart disease, type 2 diabetes, and high blood pressure (hypertension). If you have a chronic condition, improving cardiovascular endurance can reduce complications and improve quality of life.
Improved Mood Aerobic exercise releases endorphins, feel-good brain chemicals that can dampen stress hormones, helping reduce anxiety, depression, and tension.
Greater Energy Levels Better cardiovascular endurance gives you more overall stamina, helping you perform daily tasks such as grocery shopping and household chores more easily.
Better Brain Health Aerobic exercise can boost cognitive function (how the brain thinks, learns, remembers, and makes decisions) and reduces the risk of age-related mental decline.
Longer Lifespan By lowering your risk for chronic health issues, cardiovascular endurance may prolong your lifespan. One study of more than 120,000 people found that those with better cardiovascular endurance were less likely to die from any cause over an 8.4-year period.
There are many methods for measuring cardiovascular endurance. Here are some of the most common tests.
Cooper 1.5-Mile Run Test Developed by Kenneth H. Cooper, MD (the “father of aerobics”), this test measures how fast you can run 1.5 miles. “Faster times indicate better cardiovascular endurance,” says Thompson.
Cardiac Stress Test Performed at your doctor’s office, the cardiac stress test monitors your heart rate while you exercise on a treadmill or stationary bike, gradually increasing intensity. It checks how well your heart works when pumping harder and faster to assess your heart health and identify any heart conditions.
VO2 Max Test The VO2 max test is the gold standard for measuring cardiovascular fitness, Thompson says. It assesses how well your heart and lungs supply blood to your muscles and how efficiently your muscles use the oxygen from your blood. The test is done in an exercise medicine lab with a heart rate monitor worn around your chest and a special mask worn over your nose and mouth. These tools measure how much oxygen you inhale and carbon dioxide you exhale while exercising on a treadmill or stationary bike. The higher your VO2 max, the better your endurance.
Building cardiovascular endurance carries many health benefits but it’s important to check with your doctor before you start a new exercise program, especially if you have a chronic health condition like hypertension or diabetes. Once you’ve been cleared by your doctor, use these expert tips to build cardiovascular endurance.
1. Find an Aerobic Activity You Enjoy
You’ll be more likely to start and stick with cardiovascular endurance training if you like what you’re doing. “It is important to choose enjoyable aerobic activities to keep training engaging and effective,” Thompson says.
Aerobic exercises are rhythmic, repetitive, and performed for a longer duration. They also raise your heart rate and make you breathe harder. Experiment with different options until you find activities you enjoy.
2. Use the Right Intensity
To build cardiovascular endurance, aim to work at a moderate intensity — hard enough to challenge your heart and lungs but not so intense that it’s unsustainable. Exercising at a moderate intensity increases the number of mitochondria in muscle cells. “Mitochondria are important because that is where the oxygen is used to create energy in your body,” Dr. Buckingham says. “With more mitochondria, your body can produce more energy.”
The talk test is a simple method to gauge intensity. “If you can hold a full conversation and speak in complete sentences without getting out of breath, you’re exercising at an appropriate intensity,” says Buckingham.
3. Be Consistent
You won’t improve cardiovascular endurance overnight. “Regular physical activity, spread throughout the week, ensures continuous improvement,” Thompson explains.
Try setting a weekly exercise goal. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week, as recommended by the Centers for Disease Control and Prevention (CDC).
“Also, allow for rest and active recovery days to avoid overtraining,” Thompson adds. An active recovery day involves doing lower-intensity activities that allow your body to recover while still getting movement. For example, a nature walk, gentle yoga, or stretching.
4. Increase Exercise Length and Intensity
As your endurance improves, you’ll need to exercise longer or more intensely to continue making progress. For example, if you’re new to exercise, start with 10 to 15 minutes of cardio per day and gradually add a few minutes per session. From there, you can increase your pace or add resistance.
By making small increases in the length and intensity of cardio workouts, your body will adapt, and your endurance will continue improving.
Cardiovascular endurance, also called aerobic fitness, is your ability to perform physical activity for longer periods.
Building cardiovascular endurance through aerobic exercise offers many benefits for physical and mental health.
To improve cardiovascular endurance, find aerobic activities you enjoy and do them consistently, aiming for 150 minutes of moderate-intensity exercise per week.
Check with your doctor before you start a new exercise program.
