If you feel like you're getting a mini-workout climbing stairs, or you're panting like a steam train after two minutes of jogging, then it's time to work on your cardiovascular fitness!
But don't worry – it's not about spending hours on the treadmill.
Cardiovascular fitness simply means getting your heart and lungs in shape so that you can last longer in everyday life or during sports and feel more energetic.
Here's everything you need to know about this topic!
So what exactly is cardiovascular fitness?
Cardiovascular fitness sounds more complicated than it is. In a nutshell, it's about how well your heart, lungs and blood vessels work together to supply your body with oxygen.
This is the basis for everything – whether you're running a marathon, lifting heavy weights or just staying fit.
The basics: Heart and lungs as a dream team
Your heart pumps oxygen-rich blood throughout your body.
Your lungs ensure that oxygen gets in and the used carbon dioxide gets out.
Your muscles use the oxygen to produce energy – the better this works, the fitter you are.
Cardiovascular fitness is basically your body's ability to work efficiently under stress. And yes, that sounds scientific, but it's absolutely practical: without it, everything becomes exhausting, whether you're jogging, dancing or carrying groceries.
Why should I work on my cardiovascular fitness?
Cardiovascular fitness gives you more than just the ability to run longer or breathe better. It offers a wide range of benefits for your body and your everyday life:
You will become healthier and fitter: A fit cardiovascular system protects you from diseases such as heart attack, high blood pressure and diabetes. It also improves your immune function – perfect for fighting off colds and the like.
Your everyday life will be easier: Climbing stairs, carrying your shopping or playing with the kids: all these things will suddenly feel less exhausting if your cardiovascular system is fit.
Your athletic performance will increase: Whether you want to run faster or lift heavier, with better basic endurance you will recover faster and be able to push yourself harder for longer.
You simply feel better: More oxygen means more energy. And more energy means you're more alert, have better concentration and are even in a better mood.
How do I measure my cardiovascular fitness?
You may be asking yourself: “How do I know how fit my cardiovascular system is?” Here are a few simple ways to find out:
VO2max
Cooper test
Everyday signals
Submaximal tests
VO2max: The gold standard
VO2 max is probably the best-known and most accurate method of measuring your cardiovascular fitness. It indicates how much oxygen your body can absorb and use at maximum exertion. The higher the value, the fitter you are.
How is VO2max measured?
In the lab: A treadmill or bike ergometer test with a breathing mask measures how much oxygen you absorb.
Fitness watches and apps: Many modern fitness trackers can estimate your VO2 max based on your heart rate and performance. This is less accurate than a lab test, but it's a good starting point.
What is a good VO2 max level?
Men: 40-60 ml/kg/min (depending on age and fitness level).
Women: 30-50 ml/kg/min (depending on age and fitness level).
If you fall into the higher range, you are in top form!
Heart rate: Your pulse as an indicator
Your heart rate can tell you a lot about your cardiovascular fitness. There are two particularly interesting metrics:
Resting heart rate
This is the number of heartbeats you have per minute when you are relaxed (e.g. in the morning after waking up). A low resting heart rate is a sign of a strong heart.
Normal range: 60-80 beats per minute.
Very fit: 50-60 beats per minute (for trained individuals).
How to measure? Measure your pulse right after waking up, either on your wrist or with a fitness watch.
Recovery pulse
The recovery pulse shows how quickly your heart rate returns to normal after exertion. The faster your heart rate drops, the fitter your cardiovascular system is.
How to measure: Perform an intense activity (e.g. sprint for 1 minute) and measure your heart rate immediately afterwards. Wait for 1 minute and measure again.
Interpretation: If your heart rate decreases by 20-30 beats within 1 minute, you are in good shape.
Cooper test: A classic endurance test
The Cooper test is a simple and proven test to measure your endurance. All you need is a stopwatch and a place to run.
How does the test work?
Run for 12 minutes as far as you can.
Note the distance covered and compare it with the reference values.
Reference values (for adults):
Very good: 2,700+ meters.
Good: 2,200-2,700 meters.
Average: 1,800-2,200 meters.
Poor: < 1,800 meters.
Advantage: Easy to do without special equipment.
Everyday signals: Tangible progress
Sometimes you don't need equipment or tests to assess your cardiovascular fitness. Your daily life gives you valuable clues as to how fit you are.
Climbing stairs: Do you reach the top without panting?
Brisk walking: How long does it take for your pulse to normalize after a brisk walk?
Energy levels: Do you feel fitter and less exhausted in your daily life?
These observations are subjective, but often very motivating because they show real progress.
Submaximal tests: For moderate effort
If you don't feel like pushing yourself to the limit, you can also use submaximal tests to measure your fitness.
Step or bicycle ergometer tests: During these tests, the load is increased slowly and your heart rate is measured. The data obtained from these tests allows an estimate of how well your cardiovascular system is working.
So which method is the best?
It depends on how specific you want to be and what tools you have available.
For a rough estimate, the Cooper test or your resting heart rate is sufficient.
If you want to go deeper into the analysis, a VO2max test is worthwhile.
The important thing is to measure regularly and compare the results.
How can I improve my cardiovascular fitness?
If you want to last longer, get fitter and boost your health at the same time, it's time to get your cardiovascular system going.
Here are three ways you can improve your cardiovascular fitness:
The basis: LISS for endurance and basic training
For many, LISS (Low Intensity Steady State) is the entry point into endurance training. You exercise at a moderate intensity over a longer period of time. It is easy on the joints, perfect for beginners and still effective.
LISS strengthens your basic endurance, improves blood circulation and ensures that your heart works more efficiently.
Imagine going for a brisk 30-minute walk, a relaxed bike ride or an easy jog in the park. You should still be able to hold a conversation without getting out of breath.
Two to three 30-minute sessions per week are enough to start with.
Advanced users can increase the duration to 45-60 minutes.
What is important is that you remain consistent – continuity is more important than intensity.
HIIT: Minimum time, maximum effect
If you're short on time or want to see rapid progress, HIIT (High Intensity Interval Training) is for you. You alternate between short periods of intense exercise and recovery periods.
For example, you might sprint for 30 seconds followed by a minute of easy walking – repeat 6-10 times.
The great thing about HIIT is that just 15–20 minutes is enough to get your heart rate up and burn calories. Your cardiovascular fitness will benefit enormously, because your heart will learn to respond quickly to stress and then recover just as quickly.
For beginners, a mix of LISS and shorter HIIT sessions is recommended.
Advanced users can plan 2-3 HIIT workouts per week.
But be careful: Make sure you get enough rest after intensive sessions.
Fartlek: Fun and games with speed
Do you want variety and not rigid plans? Then try Fartlek – the speed variation workout.
Here you spontaneously vary the pace: run easily for 2 minutes, then speed up for 1 minute. Or do short sprints on the bike, followed by relaxed pedalling. There are no fixed rules – you decide how you want to challenge yourself.
Fartlek is ideal for combining the best of LISS and HIIT. It's also great fun because it's free and flexible. Especially if you're out and about, this method will give you new energy and motivation.
How often and for how long should I train?
It depends on your goal. But here are a few general guidelines:
For health: The World Health Organization (WHO) recommends at least 150 minutes of moderate activity or 75 minutes of intense activity per week.
For more endurance: Plan 3-4 sessions per week, ideally combining LISS and HIIT.
For beginners: Start with 2-3 sessions per week of 20-30 minutes each and build up slowly.
And remember: Breaks are just as important as training itself. Your body needs time to recover and get stronger.
Cardiovascular fitness: Which sports are particularly suitable?
The good news is that there are countless ways to improve your cardiovascular fitness. Here are a few ideas:
Running: the classic. Whether outside or on a treadmill, running is a highly effective way to train your heart and lungs.
Swimming: easy on the joints and a full-body workout at the same time. Ideal for anyone looking for a gentle but challenging sport.
Cycling: perfect for longer LISS sessions or crisp HIIT units. Cycling is also easy on the knees.
Team sports: Football, basketball or volleyball are not only good for your fitness, they're also great fun. You often work out your cardiovascular system without even realizing it.
Hiking and dancing: Yes, hiking and dancing count too! Both are a great way to integrate exercise into your daily routine without it feeling like training.
Cardiovascular fitness – the basis for everything
Whether you want to be fitter, healthier or simply more energetic, cardiovascular fitness is the key.
With a little exercise, the right methods and a healthy dose of motivation, you can achieve a lot – in the long term. Your heart will thank you!
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