10.2 Cardiorespiratory Endurance Defined

Cardiorespiratory endurance is a component of fitness and refers to the body’s ability to supply and use oxygen and involves the cardiovascular and respiratory systems. These systems include the heart, blood vessels, lungs, diaphragm, and air passages, which transport oxygen, nutrients, and other substances throughout the body. The types of activities that impact cardiorespiratory endurance are those that involve rhythmic use of large muscle groups for an extended period of time and are generally referred to as cardio, aerobic, or endurance exercise. Cardiorespiratory endurance activities can be light-, moderate-, or vigorous-intensity and each has benefits.

Examples of Light-intensity Activity

Although light-intensity activities don’t enhance cardiorespiratory endurance, they contribute to overall health benefits (Fuzeki et al., 2017). Light-intensity physical activities might include:

• Casual walking
• Grocery shopping
• Light household activities like dusting, sweeping, or folding laundry

Examples of Moderate-intensity Activity

In general, moderate-intensity activities are active enough to increase your heart rate and make you breathe heavier. Examples of moderate intensity activities might include:

• Hiking or fast walking
• Canoeing or kayaking
• Biking on level ground
• Water aerobics
• Softball, volleyball, kickball, or other sports of a catch-and-throw nature
• Some kinds of dancing
• Hunting
• Raking leaves, gardening, or other yard work or home improvement projects

Examples of Vigorous-intensity Activity

Compared to activities of moderate intensity, vigorous-intensity activities are more challenging. Examples of vigorous activities might include:

• Swimming laps at a quicker pace
• Fast drumming
• Aerobic dance or other fast-paced dancing, like salsa or Zumba
• Race walking, jogging, or running
• Climbing several flights of stairs
• Biking faster than 10 mph or riding up hills
• Soccer, ultimate frisbee, competitive basketball, or other sports with a lot of running
• Singles tennis
• Boxing or kickboxing
• Jumping rope

It’s important to keep in mind, however, that the same activity may be moderate for one person and vigorous for another, depending on their levels of fitness and ability.