Cardiovascular endurance is commonly defined as the body's ability to deliver oxygen to working muscles and tissues while strength is defined as the ability to apply force with a single or combination of muscles. Training is generally performed for either cardiovascular endurance or strength, but rarely both at the same time. Cardio strength exercises, however, utilize specific training techniques, muscles or body systems to increase cardiovascular endurance and strength.
Rowing
The indoor rowing machine, originally designed as a training tool for rowers, can be found in fitness clubs and home gyms around the nation for cardio strength training. The rhythmic motion on the rowing machine keeps the heart rate elevated requiring oxygen to be constantly delivered to the working muscles for cardiovascular benefits. The specific motion also provides a low-impact total body strength workout by training the arms, legs, chest, back and abdominals.
Circuits
According to Robert dos Remedios, head strength and conditioning coach at College of the Canyons in Santa Clarita, California, circuit training exercises can be combined to increase strength while improving cardiovascular endurance. One example of circuit training includes squats, squat jumps, lunges and lunge split jumps. Performing each exercise for 10 repetitions before moving onto the next exercise for a total of three to five rounds will improve lower body strength and power while improving cardio.
Running
Running is a traditional cardio exercise, but running also builds essential strength and coordination in the lower body and abdominals. Running on the treadmill, for example, increases the heart rate to burn calories and excess body fat but it also requires muscle activation during every stride. As a result, running improves the strength of the bones and muscles and can help prevent muscle loss due to age.
Intervals
Interval exercises are characterized by alternating periods of work and rest. According to Greg Glassman, founder of CrossFit, interval exercises can develop the cardiovascular system without sacrificing strength, speed and power. The specific timed intervals can vary based on personal fitness goals. For example, if you are training for a marathon, you can increase the work interval, but you can perform short, intense intervals if you are training for sports such as football or basketball.
