Here are 6 Tips on how to increase your endurance.
6 Tips on how to increase your endurance
- Interval Training 3-1 Sets- A general rule of thumb for Maximum Heart Rate (MHR) Calculation is MHR = 220 – Age. Do 24 minutes of Interval Training. In other words do six 4-minute sets, with the first three minutes of cardio at an MHR of 70-85% and the 4th minute doing lunges, or squats, or weight lifting, but keeping your MHR at 55% or higher. Don’t go lower than that. The 4th minute is your recovery period, not your cool down period. The whole point is to keep your MHR up at all times for the entire 24 minutes. The good thing about this type of training is that your body will continue to burn more calories up to three hours after you’ve completed the workout.
- Swim – Swimming is one of the only exercises where you have to hold your breath and exercise at the same time. This increases your VO2max (The amount of oxygen you can hold in your lungs) and subsequently increases your endurance.
- Cycling – My favorite – as a matter of a fact I just rode a 32 miles today on California’s famous American River Bike Trail. A decent fast-paced ride can burn about 500 calories in 30 minutes and expand your Vo2max and increase your endurance.
- Run long distances – the simple fact is that to increase your endurance, you have to expend a lot of energy. You’re not going to increase your endurance by sitting on the couch watching TV, or reading this…Get up and move…NOW.
- Lift Weights – To increase muscle endurance lift lighter weights and do more repetitions.
- Get a workout partner that is in better shape than you – Find somebody who won’t let you slack off. Like a workout partner or a personal fitness coach. This is probably the best thing you could do to increase your endurance.
6 Tips on how to increase your endurance
These have been my 6 Tips on how to increase your endurance.
6 Tips on how to increase your endurance
