Introduction
This essay provides an in-depth overview of cardiovascular endurance as a targeted health-related fitness component, justified by personal, academic, and long-term health considerations. As a student studying Health, Education, and Exercise Development (HEED), I have identified cardiovascular endurance—defined as the capacity of the heart, lungs, and blood vessels to sustain oxygenated blood delivery during prolonged physical activity—as crucial for both my immediate well-being and future health outcomes. My current lifestyle, marked by sedentary habits due to extended periods of studying and attending lectures, has led to noticeable declines in energy levels and physical stamina. This essay explores the significance of improving cardiovascular endurance, outlines my position within the Transtheoretical Model (TTM) of behaviour change, and details a structured fitness plan using the SMART framework and FITT principle. Additionally, it addresses health readiness through the Canadian Society for Exercise Physiology (CSEP) Get Active Questionnaire and reflects on future strategies for maintaining progress. Through this analysis, I aim to demonstrate a sound understanding of fitness principles, apply relevant evidence, and establish a foundation for sustained health improvements.
Importance of Cardiovascular Endurance
Cardiovascular endurance is fundamental to overall physical fitness and health, enabling individuals to perform sustained aerobic activities such as running, cycling, or swimming with efficiency and reduced fatigue. According to the World Health Organization (WHO), regular aerobic exercise strengthens the cardiovascular system, reducing the risk of chronic conditions like heart disease, hypertension, and Type 2 diabetes (WHO, 2020). Beyond physiological benefits, improved endurance enhances mental well-being by alleviating stress and boosting cognitive function—outcomes particularly relevant to students facing academic pressures (Hillman et al., 2008). For me, as a university student, prolonged sedentary behaviour during lectures and study sessions has resulted in diminished energy and difficulty maintaining focus over extended periods. This personal context underscores the need to target cardiovascular endurance, as it directly correlates with improved daily functioning, resilience to stress, and long-term health prevention strategies. By prioritising this fitness component, I aim to foster habits that will support both my academic performance and lifelong well-being.
Transtheoretical Model (TTM) Stage of Change
In assessing my current behaviour regarding cardiovascular endurance, I position myself within the “preparation” stage of the Transtheoretical Model (TTM) of behaviour change. Developed by Prochaska and DiClemente, the TTM outlines stages individuals progress through when modifying behaviour, with the preparation stage characterised by intent and planning without consistent action (Prochaska & Velicer, 1997). Presently, my physical activity is limited to sporadic, unstructured walks or brief bouts of movement, lacking the deliberate consistency required for meaningful change. However, embarking on this assignment marks a pivotal step toward the “action” stage, wherein I commit to a regular aerobic exercise regimen. If successfully implemented over the two-week period, this plan will facilitate progression to the “maintenance” stage, requiring sustained effort and strategies to prevent relapse into inactivity. This framework provides a structured approach to behaviour change, highlighting the importance of gradual progression and self-awareness in establishing long-term fitness habits.
Health Readiness and the Get Active Questionnaire
Before initiating any fitness routine, it is imperative to evaluate one’s readiness for increased physical activity to mitigate potential health risks. To this end, I completed the Canadian Society for Exercise Physiology (CSEP) Get Active Questionnaire, a tool designed to screen for pre-existing medical conditions or symptoms that could be exacerbated by intensified exercise (CSEP, 2017). The questionnaire examines factors such as personal health history, previous exercise-related symptoms, and overall suitability for aerobic activities. This process ensures that my planned workouts are safe and evidence-based, reflecting a responsible approach to health as advocated by exercise science professionals. While the completed form is attached as part of the assignment submission, undertaking this screening reinforces the principle that fitness interventions must be tailored to individual circumstances, a cornerstone of health promotion within HEED studies.
Setting a SMART Goal for Cardiovascular Endurance
To provide clarity and structure to my fitness plan, I have formulated a goal using the SMART framework, ensuring it is specific, measurable, achievable, relevant, and time-bound. My objective is to enhance cardiovascular endurance by engaging in structured aerobic exercise sessions—alternating between running and cycling—for at least five days per week over a two-week period. Each session will range from 20 to 60 minutes, with intensity adjusted to promote gradual progression. Progress will be tracked via a detailed workout log recording activity type, duration, intensity, and personal reflections on effort and mood. This goal is achievable, given my access to necessary equipment (running shoes and a bicycle) and safe local routes. Furthermore, it is highly relevant, aligning with both assignment requirements and broader aims of improving energy levels and academic performance. The two-week timeframe establishes accountability and a clear period for evaluation, allowing for future adjustments as needed. This structured approach reflects best practices in goal-setting within exercise science, ensuring focus and motivation (Locke & Latham, 2002).
Fitness Plan Using the FITT Principle
My fitness plan is designed around the FITT principle—Frequency, Intensity, Time, and Type—to ensure a balanced and effective approach to improving cardiovascular endurance. Frequency is set at five to six sessions per week, providing consistency without overwhelming my academic schedule. Intensity is managed by maintaining a challenging yet sustainable pace, often monitored through the “talk test,” which ensures I can speak but not sing during activity (Foster et al., 2015). Time varies between 20 and 60 minutes per session, accommodating flexibility while meeting minimum activity thresholds recommended for cardiovascular benefits. Types of exercise include outdoor running, brisk walking, stationary cycling, and interval running, offering variety to maintain engagement and target different aspects of endurance.
Each session begins with a seven-minute warm-up of dynamic movements such as brisk marching and hip circles to prepare the body and prevent injury. The main aerobic component alternates between the aforementioned activities, followed by a five-to-seven-minute cool-down involving gentle walking or cycling and static stretching of major muscle groups like legs and shoulders. This routine not only maximises aerobic capacity but also promotes recovery and flexibility, adhering to guidelines from exercise physiology (American College of Sports Medicine, 2018). The following table outlines the weekly plan:
| Exercise Name | Exercise Description | Frequency | Intensity | Time (minutes) | Type |
|---|---|---|---|---|---|
| Outdoor Run | Moderate jog outdoors on designated route | Twice per week | Maintains a steady, challenging pace | 20 – 60 | Aerobic |
| Brisk Walk | Fast walking with upright posture, active arms | Once per week | Sustained, energetic pace | 30 – 60 | Aerobic |
| Stationary Cycling | Continuous cycling indoors/gym at moderate pace | Twice per week | Monitors rate of perceived exertion | 20 – 60 | Aerobic |
| Interval Run | Repeats of moderate running with walk recovery | Once per week | Alternates higher and lower intensity | 25 – 40 | Aerobic intervals |
This structured plan ensures accountability and aligns with evidence-based recommendations for cardiovascular fitness development.
Reflection on Implementation and Challenges
Implementing this fitness plan over two weeks provided valuable insights into the practicalities of building cardiovascular endurance. Scheduling workouts in advance proved effective in maintaining consistency, while alternating activities kept sessions engaging. Tracking progress through a workout log revealed patterns in energy levels and mood, often showing improvement even after shorter sessions. However, challenges arose in balancing exercise with academic commitments; on particularly demanding days, motivation waned, and time constraints posed barriers. Mitigating this by prioritising brief walks or indoor cycling helped sustain continuity, though it highlighted the need for greater flexibility in future planning. This experience aligns with research suggesting that initial barriers to exercise adherence often stem from time management and intrinsic motivation, underscoring the importance of adaptive strategies (Dishman, 1994).
Future Actions for Maintenance
To progress toward and remain in the “maintenance” stage of the TTM, I have identified two key actions. First, I will conduct monthly check-ins to incrementally increase session duration or intensity, ensuring continued progress and avoiding stagnation. This approach reflects guidelines for progressive overload in fitness training (American College of Sports Medicine, 2018). Second, I plan to leverage social support by joining local running or walking groups or involving friends in workouts, as social engagement is known to enhance exercise adherence (Carron et al., 1996). These strategies aim to embed physical activity into my lifestyle, supporting long-term cardiovascular health beyond the scope of this assignment.
Conclusion
In conclusion, this essay has explored cardiovascular endurance as a critical health-related fitness component, justified by its relevance to personal health, academic performance, and chronic disease prevention. Using the Transtheoretical Model, I have positioned myself in the preparation stage, with this assignment facilitating a transition to action and, ideally, maintenance. A SMART goal and FITT-based plan provided structure, while the CSEP Get Active Questionnaire ensured safety. Reflections on implementation revealed both successes and challenges, particularly in balancing fitness with academic demands. Future actions, including progressive adjustments and social support, aim to sustain long-term habits. This process not only addresses immediate fitness needs but also builds a foundation for lifelong health, aligning with the principles of HEED. Ultimately, improving cardiovascular endurance offers tangible benefits to my daily life and underscores the broader importance of proactive health management.
References
- American College of Sports Medicine. (2018) ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Wolters Kluwer.
- Carron, A. V., Hausenblas, H. A., and Mack, D. (1996) Social influence and exercise: A meta-analysis. Journal of Sport and Exercise Psychology, 18(1), pp. 1-16.
- CSEP. (2017) Get Active Questionnaire. Canadian Society for Exercise Physiology.
- Dishman, R. K. (1994) Advances in exercise adherence. Human Kinetics.
- Foster, C., Porcari, J. P., Anderson, J. R., et al. (2015) The talk test as a marker of exercise training intensity. Journal of Cardiopulmonary Rehabilitation and Prevention, 28(1), pp. 24-30.
- Hillman, C. H., Erickson, K. I., and Kramer, A. F. (2008) Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), pp. 58-65.
- Locke, E. A. and Latham, G. P. (2002) Building a practically useful theory of goal setting and task motivation. American Psychologist, 57(9), pp. 705-717.
- Prochaska, J. O. and Velicer, W. F. (1997) The transtheoretical model of health behavior change. American Journal of Health Promotion, 12(1), pp. 38-48.
- WHO. (2020) Physical activity. World Health Organization.
