cardiofitness

Cardiofitness, or cardiovascular fitness, refers to the capacity of the heart, lungs, and blood vessels to deliver oxygen to working muscles during sustained physical activity. It is a key component of overall physical fitness and is primarily determined by cardiac output, mitochondrial density in skeletal muscles, capillary supply, and metabolic efficiency. Higher cardiofitness enables longer duration and higher intensity exercise with less fatigue.

Cardiofitness is commonly assessed by measuring maximal oxygen uptake, or VO2 max, the greatest rate at which the body can consume oxygen during intense exercise. In practice, VO2 max testing requires specialized equipment, but field methods such as the Cooper test or the beep test estimate cardiorespiratory endurance. Other practical indicators include resting heart rate, heart rate recovery, and pace at a given effort level. Training can shift the heart's efficiency and the muscles' ability to utilize oxygen, raising VO2 max and lactate threshold.

Benefits include reduced risk of cardiovascular disease, improvement in blood pressure, lipid profile, and insulin sensitivity, better weight management, enhanced endurance for daily tasks, and potential improvements in mood and cognitive function. Cardiofitness also contributes to recovery and resilience during aging.

Training to improve cardiofitness typically centers on aerobic activities such as walking, running, cycling, or swimming. Guidelines commonly recommend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus two or more days of mixed strength training. Training should progress gradually, include intervals or tempo work for advancement, and consider individual factors such as medical history, fitness level, and goals. Rest and recovery, hydration, and proper nutrition support improvements.