Fitquests

Cardiovascular endurance refers to the ability of the heart to pump blood efficiently to muscles when exercising. When the cardiovascular system, or stamina, is strong, it delivers oxygen to where it is needed the most, enabling longer exercise periods. Good cardiovascular endurance means your heart and lungs are strong, reducing the risk of heart disease, high blood pressure, and stroke.
Ways to practice endurance can be and are not limited to cycling, dancing, hiking, jogging, rowing, swimming, and even brisk walking.
Aim for 150 minutes of moderate-intensity exercise each week or 75 minutes if you prefer vigorous workouts. This only transfers to half an hour of exercise five days per week.