Sports Coach Logo Sports Coach Training Principles Fitness Components


Working on increasing your cardio

Nicholas Gonzales explains the many benefits of increasing your cardio workouts.

Cardio is a kind of aerobic exercise that strengthens the heart and lungs. Running, swimming, and cycling are examples of activities that fall into this category because they help enhance heart function and improve blood circulation.

Your heart rate is a good indicator of your overall cardiovascular health. However, if your heart rate is very high, it might be a symptom of a medical problem. Contact your doctor if that is the case. Raising or boosting your heart rate to a specified goal may improve the efficiency of your cardiovascular system.

Exercises are capable of increasing cardio and fitness. They help in disease prevention, and cancer prevention is no exception. However, not all forms of exercise can improve cardio and fitness.



Increasing your heart rate helps burn calories and lowers your cholesterol. It does this by improving blood and oxygen transfer to your muscles. Part of your activity must cause your heart to beat faster than it does at rest.

The heart is a muscle that improves with usage. A healthy heart is less prone to developing heart disease, a leading cause of death worldwide. Raising the heart rate at least five times each week improves and extends the quality of life. It also reduces the risk of heart disease and other lifestyle-related medical conditions.

Exercise that raises your heart rate regularly improves blood circulation, prevents inflammation, decreases blood pressure, and strengthens your muscles.

A modest rise in heart rate for around thirty minutes each day is ideal for getting these benefits. Almost every workout may increase your heart rate, but not all of them can do so in such a short amount of time. We have put together some routines to help you raise your heart rate.

Five Exercises That Rapidly Increase Your Heart Rate

Jumping Rope

Jumping rope is a basic workout that almost everyone can do. You do not need to be an elite athlete to jump rope. Timing is all that is required when you swing your rope and leap over it.

However, the first time an adult picks up the jump rope is usually humiliating. You are prone to trip and fall often. However, the more you practice, the more proficient you will become. Soon, you will be able to finish whole sets without interruption.

Jumping rope is one of the most effective aerobic workouts. It will increase your cardiovascular endurance and coordination.

As you jump rope, your respiration becomes more rapid. Your heart rate increases, and you feel the burn in your calves. After fifteen minutes, you would have sweated profusely and increased your heart rate dramatically. And thirty minutes is all you need for good exercise.

Jumping Jacks

Jumping jacks is an easy exercise that almost everyone has done at least once in their life. Also, it is one of the most effective cardiovascular workouts available.

Jumping Jacks is a plyometric exercise that combines resistance and aerobic training. It is an excellent substitute for running or cycling since it requires movements beyond the normal range of motion. A 120-second session of around 100 jumping jacks burns approximately 19 calories. Therefore, practising this activity for ten minutes burns close to 100 calories.

Additionally, you may vary your jumping jacks in several ways, such as doing half-full jumping jacks or increasing your repetitions. You may also add squat jacks and rotational jacks to your workout to increase the intensity. The options are almost limitless.


Burpees are something that we all have a love-hate connection with. They are unmatched in swiftly increasing your heart rate but also very difficult.

The motions themselves are anaerobic. However, they are possibly the ultimate bodyweight exercise in intensity and efficacy. But do roughly five repetitions quickly, and you will find yourself gasping for air.

Burpees are so powerful that you may do them for as little as five minutes and feel as if you are ready to pass out from exertion. Pace yourself to be just slightly winded so you can finish a longer routine.

This exercise may be incorporated into any workout or used as a stand-alone workout. It takes up very little room and only needs a floor-length long enough to fit your height so that you can perform it anywhere.

Burpees are excellent for conditioning. And since they work for almost every muscle group, you may get a toned body with burpees alone.

Uphill Sprints

If you have access to a hill near your location, uphill sprints are a fantastic explosive workout for increasing your heart rate and burning your lungs and legs.

Uphill running is a multi-purpose activity that simultaneously improves strength, conditioning, and endurance. Without a doubt, it tests your body's limits. As a result, you will not want to quit until the ascent is complete.

You may accomplish a similar effect in the gym by setting the treadmill to an incline.

Stairs are an alternative to uphill sprints. Climbing stairs is just as difficult, if not more so. You may also utilize the stair machine if your gym has one.

Squat Jumps

Squat jumps or leaps strengthen the glutes, quadriceps, hamstrings, and calves while increasing the intensity of the exercise.

To carry out:

  1. Place your feet hip-width apart and your arms at your sides.
  2. Squat by bending your knees.
  3. Jump into the air from the squat posture and stretch the hips until the body is straight.
  4. Softly land on your toes, sliding backwards to alleviate the impact in your heels.
  5. Repeat with varying arm motions to increase or decrease the difficulty.


The inchworm is a full-body workout that strengthens the shoulders and increases mobility.

To carry out:

  • Begin in a standing posture, reach down and momentarily touch your toes, then walk your hands out to a pushup position.
  • Pushups are performed first, followed by walking the feet toward the hands and lifting the hips upward, similar to the downward dog posture.
  • Inch the feet as near the hands as possible before extending the hands to return to the pushup posture.
  • Improved cardiovascular fitness implies that your heart and lungs can provide more oxygen to your muscles through the bloodstream.

    Benefits of cardiovascular exercise.

    Improved Cardiovascular Health. Like any other muscle, your heart has to be used for it to get stronger. Over time, it will degenerate if you do not exercise it, resulting in various unfavourable health impacts.

    Weight management. You have probably heard that food and exercise are the cornerstones of weight reduction. Since cardiovascular activity demands energy, the food you consume and the fat you accumulate fuel during exercise. However, aerobic activity alone may be sufficient to assist you in losing weight and keeping it off.

    The more time you spend exercising, the more calories you will burn. When the available glucose in your blood is depleted, your body will turn to fat-burning, improving your chances of weight reduction success.

    Metabolism. Another reason to include exercise in your program is its metabolic benefits. Along with increasing your heart rate, cardiovascular activity boosts the pace of various other bodily processes, collectively referred to as your metabolism.

    Reduced Risk of Disease. Cardiovascular exercise regularly may improve cardiovascular endurance and minimize the chance of developing various chronic and possibly fatal conditions. Regular aerobic activity also enhances insulin sensitivity and glucose metabolism, lowering your risk of developing Type 2 diabetes.

    Your Mental State. Increasing your cardiovascular endurance via exercise helps your health in more than one way. Being active is a proven method of overcoming anxiety, tension, and even sadness. Exercise releases endorphins, which may significantly improve your mood. Making time for exercise several times a week might enhance your mood and self-esteem.

    Enhances Sleep. In research, chronic sleep disorders revealed that a consistent fitness regimen is effective for insomnia. If you have difficulty sleeping at night, consider doing some cardiovascular activity during the day. Exercising close to bedtime may make sleeping more difficult. Complete your exercise at least two hours before going to bed.

    Boosts Your Immune System. Regular and moderate aerobic exercise raises the number of immunoglobulins in the blood. This eventually improves the immune system's strength.

    Cardiovascular Endurance: Meaning and Measurement

    Cardiovascular endurance is not just about heart health. It broadly refers to the ability to conduct a rhythmic, dynamic activity for a long period at a moderate to high intensity. It is a collaborative effort between your heart, lungs, and muscles.

    Enhancing your cardiovascular endurance can benefit your physical and mental health, making it simpler to do everyday duties. It is a proven method of lowering your chance of developing diabetes, heart disease, and stroke.

    Cardiovascular endurance measurement

    To enhance your cardiovascular endurance, you must first quantify it. This requires an in-depth examination of the body's ability to absorb and use oxygen.

    When you inhale air into your lungs during the breathing process, some oxygen enters your circulation. The oxygen-rich blood is subsequently transported to the heart and circulated throughout the body.

    Additionally, your muscles need an appropriate supply of oxygen and nutrients to perform correctly over a prolonged length of time. Inadequate supply of any of these may result in weariness and impair performance.

    The following are three methods for determining your cardiovascular endurance.

    1. Treadmill test

    The treadmill test is somewhat more complex than the other two. As a result, a professional often gives it in a gym or laboratory. Additionally, you are forced to exercise at a high level, which may not be feasible for everyone.

    The first is the grading test, which consists of a lengthy time on the treadmill while blood pressure and cardiac rhythms are monitored.

    The second is the Bruce protocol, which requires you to walk on a treadmill while your heart rate, blood pressure, and perceived effort are measured.

    2. Heart rate at rest

    The more fit a person is, the lower their resting heart rate. You do not need any special equipment to determine your resting heart rate. Hold your finger on your pulse for ten seconds, count it, and multiply it by six. The typical resting heart rate is between 60 and 100 beats per minute. Additionally, you may take this measurement with a heart rate monitor.

    It is best to do it in the morning or just before bed. The primary problem of measuring heart rate is that certain persons naturally have a low or high heart rate, which makes no difference during training.

    3. Rockport test

    The Rockport fitness walking test is used to evaluate your VO2 max, which measures your body's ability to utilize oxygen efficiently. The greater your number, the greater your endurance.

    Participants must walk one mile as quickly as possible and record their pulse rate for one minute. Then, using a conventional calculation, multiply the minute score by the time it took to finish the exam, your age, and your weight to get your score.

    This test is simple to administer, affordable, accessible to everybody, and provides more reliable results. However, it is not for fit individuals since this test would be much too simple for them to accomplish.

    Page Reference

    If you quote information from this page in your work, then the reference for this page is:

    • GONZALES, N. (2022) Working on increasing your cardio [WWW] Available from: [Accessed

    About the Author

    Nicholas Gonzales is a freelance journalist.