How to Improve Your Endurance

Endurance exercises or aerobic activity are cardio workouts that increase your breathing and heart rate. These activities get you breathing harder and your heart beating faster. The goal for cardio training is to achieve your aerobic target heart rate (which changes with age) and maintain that rate for 20 to 30 minutes.

Endurance exercises can be any type of activity — walking, jogging, swimming, raking — that increases your heart rate and breathing for an extended period of time.

Benefits of Endurance Exercises.
  • Cardio workouts build the endurance base and this is the foundation for all areas of fitness training.
  • Over time Endurance activities improve the health of the lungs, heart, and blood vessels.
  • Most importantly however, endurance exercises can also delay or prevent many diseases including diabetes, heart disease, stroke, and certain cancers.
Cardiovascular Workouts

Cardio workouts build the endurance base and this is the foundation for all areas of fitness training. These exercises can be performed indoor at home or at the gym. They can also be performed outside running, cycling, power walking, hiking, swimming or cross country skiing.

These types of exercises can be accomplished with aerobic classes or by using a stair stepper, rowing machine, elliptical trainer or a treadmill.

The goal for cardio training is to achieve the aerobic target heart rate for your age and maintain this rate for 20 to 30 minutes. Three types of exercises that can help you reach your cardio goals are walking, running and biking.

Walking for Health Benefits

Walking is a type of exercise that can easily fit into your lifestyle and will improve your health no matter what your age. Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is a form of exercise accessible to just about everybody. It's safe, simple and doesn't require practice. And the health benefits are many.

Running for Health Benefits

Running is among the best aerobic exercises for physical conditioning of your heart and lungs. It helps ensure the efficient flow of blood and oxygen throughout the body, things that are proven to help to decrease the risk of a heart attack. Studies have shown the health benefits of running to be tremendous, reducing your chances of everything from the common cold to cancer.

Biking for Health Benefits

Riding a bike is fantastic aerobic exercise, and the longer and more challenging your ride, the better the workout and the better for your health. Cycling is a great form of exercise for many people, especially for people over 40. It can be used for weight loss or weight management. Much of it depends on how far you pedal and how vigorously you pedal, much the same as any other physical activity.

Walking is a type of exercise that can easily fit into your lifestyle and will improve your health no matter what your age.
ACSM recommends that every adult accumulate at least 30 minutes of moderate intensity aerobic activity on most, preferably all, days of the week.
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Physician’s Approval
IMPORTANT: This website is not intended to be a substitute for consultation with your personal physician and/or health care provider. Before you engage in any program of physical activity, please consult your physician. Talk with your doctor if you are unsure about a particular exercise.
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