10 Cardiovascular Endurance Exercises | NutriGardens

10 Cardiovascular Endurance Exercises

Cardiovascular endurance exercises lead to increased aerobic power and improved physical performance. Endurance exercise training directly impacts metabolic and cardiovascular functions in the body. A study from the Karolinska University Hospital and Linköping University tested the mitochondrial activity in participants performing either endurance or resistance exercises. The endurance group displayed increased mitochondrial activity in their bloodwork - ​​meaning greater use of oxygen to produce more ATP and energy. The effects occurred as early as 30 minutes into the workout and lasted for up to three hours. Mitochondrial activity is essential to metabolic health because it increases cellular energy levels, optimizing overall health.

Cardiovascular endurance training increases blood flow and oxygen distribution in the body, increasing red blood cells, hemoglobin, and organ function. Many people wonder how to increase endurance during training, and nitric oxide plays an influential role. Nitric oxide is a naturally occurring gas in the body that helps increase blood flow and enhance endurance levels. Nitric oxide can be naturally boosted by increasing the intake of foods such as beets, red spinach, and other nitrate-rich vegetables, as well as nitric oxide supplements.

Cardiovascular endurance exercises are activities that increase the heart rate. Endurance levels are built through the activity's duration, intensity, and consistency. Here are some of the top cardiovascular endurance exercises that can both cause and be supported by a nitric oxide boost.

Cardiovascular endurance exercises

1.      Running for endurance

Cardiovascular endurance exercises Running for endurance | NutriGardens

Research shows that running as an aerobic exercise can decrease stress, improve heart health and alleviate symptoms of depression. When considering how to increase stamina, it's recommended to run consistently and increase distance gradually. Endurance is about training the body to sustain itself during aerobic activity for long durations of time. In the beginning, focus on running duration and increase speed slowly every week to avoid injury. The addition of cross-training exercises, such as plyometrics (training that uses speed and force of different movements) and high-intensity interval training (HIIT) workouts can also support cardiovascular fitness that helps supplement endurance levels while running.

Increasing nitric oxide levels supports running long distances. What nitric oxide does is widen blood vessels to aid in the delivery of nutrients and oxygen to working muscles. Breathing through the nose, where nasal nitric oxide is generated, is a natural way to promote its production within the body and sustain oxygen levels while running. Nitric oxide deficiencies can occur as a result of metabolic complications and depression (studies show lower rates of nitric oxide in people experiencing depression, though the cause is still being researched). 

2.  Swimming for Stamina

Swimming for Stamina | NutriGardens

Swimming is an aerobic activity that uses multiple muscle groups and increases cardiovascular health. In order to build swimming stamina, breathing techniques can be implemented to transport oxygen to the lungs and increase dispersion through the circulatory system. Swimming is gentle on the joints and a good transitional exercise into cardiovascular endurance training. Research suggests that swimming can help with bone health and is linked to heart health. Swimming exercises boost the body's cardiorespiratory endurance, which supports exercise performance in other fields of training. Prioritize swimming in saltwater pools or natural bodies of water to avoid or limit exposure to highly chlorinated pools. Studies find there is a decrease in nitric oxide production when swimmers breathe in chlorinated air.

3.  Cycling for Endurance

Cycling for Endurance | NutriGardens

Cycling can include riding a bike, or stationary bike, for prolonged periods to increase endurance. Cycling develops fitness, stamina, and endurance while protecting leg muscles during training. It's recommended to alternate tempo intervals with long endurance rides to grow stamina gradually without overstressing the cardiovascular system. Cycling delays muscle soreness and damage in comparison to other exercises like running. Studies show that cycling is a beneficial exercise to improve cardiovascular health, particularly in older adults. For previously sedentary people who begin cycling, a considerable increase in overall nitric oxide production can be seen at the four-week mark.

4.  Jumping Rope to Increase Heart Health

Jumping Rope to Increase Heart Health | NutriGardens

Jumping rope gets the heart pumping, supporting the cardiovascular system and heart health. It can increase the V02 Max of the body, which measures the maximum amount of oxygen a person can utilize during exercise. To improve cardiovascular endurance, an individual must grow their V02 Max threshold. A 2019 study published in the Research Journal of Pharmacy and Technology found that two daily jump rope sessions per day for 12 weeks improved participants' V02 Max and functional movement compared to other exercise routines.

5.  Burpees for Strength and Stamina

Burpees for Strength and Stamina | NutriGardens

Burpees are often utilized in high-intensity interval training routines. Some studies use a 3-minute burpee test specifically to measure strength endurance. Burpees employ many fast-twitch muscle fibers, which makes it a beneficial exercise to perform alongside other endurance training. They combine aerobic and anaerobic responses in the body that increase strength and cardiovascular endurance. Burpees work for all major muscle groups and test how efficiently the body can transport oxygen to all those muscles.

6.  Jumping Jacks to Improve Vasodilation

Jumping Jacks to Improve Vasodilation | NutriGardens

Jumping Jacks are an accessible form of exercise that can be performed anywhere. Popular as a nitric oxide dump exercise, they increase cardiorespiratory fitness in as little as ten minutes a day. Jumping Jacks are high-impact plyometrics, and every jump places a large portion of an individual's body weight through the foot, ankle, knee, hip, and spine. They can strengthen bone density and increase aerobic exercise endurance levels.

7.  Jump Squats for Strength and Endurance

Jump Squats for Strength and Endurance

Jump Squats are a combination of strength training and cardio that can increase endurance levels with consistent practice. In a 2016 study, results showed that jump squat training done three times a week for eight weeks held great benefits for participants' strength and endurance.

8.  Brisk Walking for Low Impact Endurance Building

Brisk Walking for Low Impact Endurance Building | NutriGardens

When wondering how to increase endurance with lower impact exercises, it's important to grow the V02 Max in the body consistently. Brisk walking is a low-impact exercise that aids the body in adapting higher oxygen dispersion to muscle groups. A 2002 study confirmed that moderate activity, such as brisk walking for 30-60 minutes a day, is associated with a significant reduction in the probability of cardiovascular disease.

9.  Staircase Running or Climbing for Building Endurance and Strength

Staircase Running or Climbing for Building Endurance and Strength | NutriGardens

Stair climbing is considered an "anti-gravity exercise" that forces muscles to resist gravity and operate vertically. The exercise combines cardio and strength training benefits, particularly in the legs and buttocks. The responsibility to stabilize and balance the body during movement increases overall fitness performance. Anti-gravity exercises like stair climbing are particularly helpful for those battling metabolic issues and are on the nitric oxide dump approved list of workouts.

10. Rowing for Lung Health and Stamina Building

Rowing for Lung Health and Stamina Building | NutriGardens

Rowing is a less intensive exercise beneficial for beginners while aiding in improved heart rate and lung function. A rowing machine can achieve the same results and is a good cross-training exercise for endurance athletes. Rowing supports muscular strength and endurance while recruiting many muscles to engage the individual in the workout. Rowing spikes heart rate and encourages heart health by promoting the transport of blood to the body.

Cardiovascular endurance exercises can be achieved through a variety of physical activities. The body must maximize oxygen dispersion to working muscles and adapt to more extended periods of sustained movement. Nitric oxide enhances oxygen delivery and nutrition flow, assisting in higher endurance rates. A natural nitric oxide booster can be found in beets as they're high in nitrates that convert into nitric oxide. Beets nutrition facts are expansive and beneficial in addition to promoting cardiovascular endurance. It's recommended to accompany regular cardiovascular exercise with boosting nitric oxide levels to improve overall performance.




Bescós R, Sureda A, Tur JA, Pons A. The effect of nitric-oxide-related supplements on human performance. Sports Med. 2012 Feb 1;42(2):99-117. doi: 10.2165/11596860-000000000-00000. PMID: 22260513.

Zhang, Z., Chen, W. A Systematic Review of the Relationship Between Physical Activity and Happiness. J Happiness Stud 20, 1305–1322 (2019). https://doi.org/10.1007/s10902-018-9976-0

University of Exeter. "Supplement produces a 'striking' endurance boost." ScienceDaily. ScienceDaily, 26 August 2010. <www.sciencedaily.com/releases/2010/08/100826104137.htm>.

Lee BA, Oh DJ. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. J Exerc Rehabil. 2015;11(5):266-271. Published 2015 Oct 30. doi:10.12965/jer.150242

Orwoll ES, Ferar J, Oviatt SK, McClung MR, Huntington K. The relationship of swimming exercise to bone mass in men and women. Arch Intern Med. 1989 Oct;149(10):2197-200. PMID: 2802886.

Finkelstein J, Jeong IC. Feasibility of interactive biking exercise system for telemanagement in elderly. Stud Health Technol Inform. 2013;192:642-6. PMID: 23920635.

Haennel RG, Lemire F. Physical activity to prevent cardiovascular disease. How much is enough? Can Fam Physician. 2002 Jan;48:65-71. PMID: 11852614; PMCID: PMC2213927.

Tamara V. Lewis, Anthony M. Dart, Jaye P. F. Chin-Dusting, Bronwyn A. Kingwell. Exercise Training Increases Basal Nitric Oxide Production From the Forearm in Hypercholesterolemic Patients. 1 Nov 1999.Arteriosclerosis, Thrombosis, and Vascular Biology. 1999;19:2782–2787 https://doi.org/10.1161/01.ATV.19.11.2782

Honavar, J., Samal, A. A., Bradley, K. M., Brandon, A., Balanay, J., Squadrito, G. L., MohanKumar, K., Maheshwari, A., Postlethwait, E. M., Matalon, S., & Patel, R. P. (2011). Chlorine gas exposure causes systemic endothelial dysfunction by inhibiting endothelial nitric oxide synthase-dependent signaling. American journal of respiratory cell and molecular biology, 45(2), 419–425. https://doi.org/10.1165/rcmb.2010-0151OC

Podstawski, R., Markowski, P., Clark, C., Choszcz, D., Ihász, F., Stojiljković, S., & Gronek, P. (2019). International Standards for the 3-Minute Burpee Test: High- Intensity Motor Performance. Journal of human kinetics, 69, 137–147. https://doi.org/10.2478/hukin-2019-0021

More articles

Comments (0)

There are no comments for this article. Be the first one to leave a message!

Leave a comment

Please note: comments must be approved before they are published

"Spin Boost is outstanding. It delivers the nitrates necessary for performance and recovery that make it a part of my daily routine."

Troy Willis

"Spin Boost provides a healthy, jitter free boost. Mixes easily with little clumping and no grittiness. No added sugar, fake flavor, color or preservatives."

Antigone Walsh

"With Spin Boost I truly feel like I can go faster, further, and with more ease. It tastes great, and comes from a team I have long trusted on my Olympic journey!"

Alexi Pappas