How to Improve Cardiovascular Endurance

Updated: Nov 15, 2019

Cardiovascular endurance training has been proven to have many benefits both acute and chronic. It can improve overall fitness, decrease body fat, reduce risk of disease and injury, as well as promote mental health. Because of these benefits it is one of the most common training techniques out there. Along with muscular endurance (discussed last week) it helps you to outlast your competition. The recommended amount for improving general fitness is at least 30 – 60 min of moderate intensity cardio performed 2 – 5 days per week.

How do you get the most cardiovascular benefits from your workout? As with all other training cardiovascular training depends on the level of expertise you have working out. Here is information regarding the evidence-based cardiovascular training program according to the National Strength and Conditioning Association: • Beginner o 2-3 days a week o 20-40 minutes a day • Intermediate o 4-5 days a week o 30-60 minutes a day • Advanced o 5+ days a week o Minutes a day varies

All cardiovascular training progressions should be limited to a 10% increase in frequency, intensity, or duration.

During this phase your training should include: • Long Slow Distance: 50-80% HRR at race length • Interval: 3-5 minutes at 90-100% HRR • Repetition: 30-90s > or = 100% HRR

What does this mean to you? As with muscular endurance training, cardiovascular training is important to all individuals because it allows you to do the things you love longer. However, it has the added benefit of keeping your heart healthy, preventing disease, and improving your daily energy. If you would like extra help improving your cardiovascular performance, please contact Dr Ben Bagge at as he helps individuals in Oakland, California and the surrounding Bay Area improve their cardiovascular training. For a 1-on-1 biomechanical assessment or individualized cardiovascular training program please don't hesitate to reach out or stop by the clinic located at 2345 Broadway, Oakland, CA for your physical therapy and/or sports performance needs!

About the Author:

Dr. Ben Bagge, PT, DPT, CSCS is a Physical Therapist, Certified Strength & Conditioning Specialist, and USA Weightlifting Coach and owner of Pro+Kinetix. Ben specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication.


Pro+Kinetix Physical Therapy & Performance


2345 Broadway

Oakland, CA 94612


Tel: (510) 338-7283


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Sunday: 7:00am - 5:00pm

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