Biking is one of many cardiorespiratory exercises.
Cardiorespiratory endurance, also known as cardiovascular endurance, is one of the five components of fitness that includes activities like jogging and aerobics. By exercising regularly, you can increase your cardiorespiratory fitness to supply oxygen to your working muscles and allow you to exercise for longer periods of time. By setting lofty but achievable cardiorespiratory endurance goals, you can improve your fitness and the health of your cardiovascular system.
Train for a Race
One of the best ways to set a goal for your endurance is to sign up for and train for a race. Many major cities have hundreds of races per year in distances ranging from a 5K (5,000 meters or 3.1 miles) to a marathon (26.1 miles). To accompany these races, there are often training programs that you can take advantage of in which groups will meet several times a week to work together on the goal of running the race. There are also free training schedules available online on sites like the Sport Fitness Advisor (Resource 1). Keep in mind that a marathon is an extremely lofty goal and if you have just recently started running, it is best to try a shorter distance first.
Run Somewhere
Running is one of the most high-intensity cardiorespiratory endurance training methods. On any given day you might get up before work and see people of all ages jogging to start their morning. Pick a destination nearby, like a city that is within five to ten miles. Make sure that there is a legitimate way to make it there without having to cross a busy highway. Train to be able to run that distance in your own location. Set a date in on which you will run to that other city. Have a friend or group of friends meet you at the city the day of your run to pick you up and congratulate you.
Triathlon
A triathlon is an event in which participants compete against each other by running, swimming and biking in succession for the best possible time. These three exercises can increase your cardiorespiratory endurance, and choosing to compete in a triathlon is a worthy and achievable goal. A standard Olympic triathlon includes around a 1-mile swim, a 25-mile bike ride and a 6-mile run, but there are shorter and longer triathlons to fit your fitness level. There are sample triathlon training plans available on the web, like the one on the Trifuel website (Resource 2).
Aerobic Exercise Classes
If you belong to a gym or an exercise class studio, you can use the classes to improve your cardiorespiratory endurance. Set a goal to take five aerobics classes per week. Start by taking one of the classes per week. This class can include a spinning class, an aerobics class, a stepping class or any other class that forces you to move around for 30 minutes to an hour. Once you feel you have mastered one class, add a second cardio class to your week. After you feel comfortable in the second, add a third, then a fourth and so on. Eventually you will be doing five or more aerobics classes a week, which will improve your endurance.
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