Cardiorespiratory fitness refers to the body’s ability to move oxygen from the blood to muscles during physical exertion. It involves two stages: oxygen transport and oxygen uptake and use. Developing cardiorespiratory fitness involves building muscle tissue and increasing lung capacity through aerobic and anaerobic activity. There are three common forms of cardiorespiratory exercise: simple, moderate, and uncontrolled. Exercise for 20 to 60 minutes per session is recommended.
Cardiorespiratory fitness refers to how well the body can move oxygen from the blood to the muscles during prolonged physical exertion. Oxygen uptake and adenosine triphosphate (ATP) generation by muscles is also known as cardiorespiratory fitness. ATP is used for cellular activity in the body when cellular energy levels are low. In a fitness setting, cardiorespiratory fitness is often divided into oxygen transport and oxygen uptake and use.
Oxygen transport begins during inhalation. Oxygen is carried to the lungs and absorbed by the capillaries. Once oxygen passes through the heart, it is expelled to various muscles and organs, where the oxygen is absorbed before the blood returns to the heart and eventually back to the lungs for more oxygen. The first stage of cardiorespiratory fitness measures the effectiveness of this process in the body.
When oxygen reaches the muscles, the second stage of cardiorespiratory fitness begins. Muscles must work to absorb oxygen and generate ATP. More muscle in a given area generally means more capillaries. Extra capillaries can improve this type of fitness. Once absorbed, the mitochondria transform that oxygen into ATP. Mitochondria are small organelles responsible for various aspects of cellular health and energy production.
Developing cardiorespiratory fitness involves building more muscle tissue and increasing lung capacity through aerobic and anaerobic activity. Aerobic activity refers to exercise that requires frequent oxygen exchange, such as running, jogging, or swimming. Anaerobic activity does not require high levels of oxygen. These exercises may include weight training and stretching.
Aerobic and anaerobic activity work together to increase cardiorespiratory fitness. Aerobic activity can help increase lung capacity and the transport of oxygen from the lungs to the blood. Anaerobic activity works to increase muscle mass for additional oxygen-absorbing capillaries and better oxygen uptake effectiveness.
There are three common forms of cardiorespiratory exercise: simple, moderate, and uncontrolled. Simple exercises include walking, jogging, and elliptical training. Moderate exercises include swimming, in-line skating, and jumping rope. Uncontrollable exercises can be more fun, but heart rate and intensity often depends on the individual situation and skill level. These exercises may include basketball, baseball, and volleyball.
Cardiorespiratory fitness generally responds to exercise for 20 to 60 minutes per session. Maintaining energy levels and exercise focus during activity is important to increase fitness levels and decrease the chance of injury. Some beginners find it easier to break the exercise into two or three smaller sessions per day. For example, exercising three times a day for 10 minutes is the same as 30 minutes of exercise.
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