What type of exercise is recommended for improving cardiovascular endurance?

High-intensity interval training (HIIT) is particularly effective for improving cardiovascular endurance due to its structure, which combines short bursts of intense activity with varying periods of rest or lower-intensity exercise. This type of training elevates the heart rate significantly, enhancing the body’s ability to utilize oxygen efficiently over time.

During HIIT, the repeated spikes in heart rate create an effective cardiovascular workout that not only strengthens the heart and lungs but also improves overall stamina. Furthermore, HIIT can lead to adaptations in both aerobic and anaerobic energy systems, making it a versatile and time-efficient way to enhance cardiovascular fitness.

In contrast, weightlifting primarily focuses on building strength and muscle mass rather than enhancing endurance. Stretching exercises, while important for flexibility and recovery, do not contribute directly to cardiovascular fitness. Plyometric exercises, though beneficial for power and strength, may not provide the sustained cardiovascular benefits that HIIT can, as they typically emphasize explosive movements rather than sustained heart rate elevation.