When many people think of working out, they automatically think of lifting weights. Images of huge, muscle-bound body builders come to mind.
While strength training is a necessary part of exercise because it keeps the muscular system fit, it is also important to exercise so as to increase one's endurance. All too often, the cardiovascular system is neglected in the pursuit of giant muscles.
One of the best ways to improve endurance is by running. In order to keep going during a run, a person must have at least a little endurance.
Over time, as a runner increases in ability, he will be able to boost his stamina. Strengthening the cardiovascular system makes for a more complete fitness.
Before commencing an exercise routine as intense as the one to improve endurance, it is a good idea to check with your doctor to be certain your body can handle it. A quick physical-like exam should allow the doctor to determine whether your health is such that you will be able to work out without risking your health.
A healthy cardiovascular system is less likely to be susceptible to cardiovascular disease. Among Americans this type of disease is one of the leading causes of death.
That should be reason enough to get in the habit of improving cardiovascular health. What is the right way, though, to improve your cardiovascular endurance?
In today's world there is little time for improving oneself. It seems that everyone is rushing from one activity to another, without ever really having time to take care of themselves.
For those who lack the time for a long run which would boost their endurance, there is a more brief form of exercise that will have the same result. Begin working out by doing simple exercises that prepare your body for a more intense work out later on.
Do not overdo it, however, because you will not have the necessary strength to keep going during the part of the work out that is supposed to increase your endurance. Exercising is all about improving by a little bit at a time.
Once you have warmed up, you should sprint, as fast as you can, for thirty seconds. Do not allow yourself to lag, but push yourself to go the fastest that you are able.
This intense burst of physical activity will no doubt cause you to be exhausted. Take a break from sprinting by going at a slower pace for 3 minutes.
It is important that you maintain the motion of running because this is how you build up endurance. To simply stop after your sprint would just be a sprint.
Endurance runners must train themselves to run quickly but to also hold some energy in reserve for critical moments in a race. You may not be competing in a marathon or even the mile event, but the principle of the exercise is still the same.
After your body has recovered, you should again sprint for thirty seconds. Repeat the slowdown recovery period of 3 minutes, once you are done sprinting.
This alternation between sprinting and running is what builds endurance. It is the same for endurance runners.
Repeating this process four times is a good goal for most beginners. Eventually you should be able to repeat the sprint-recovery cycle eight times in a row.
Do not, however, attempt that level of exercise at the beginning. Improving the health of the body is not about wearing it out, but working it out a little and then giving it time to recuperate.
That is why you should not engage in this level of physical activity each day, but you should allow one day in between in order for your body to relax and not become overstressed. Too much of a good thing really can be damaging.
You should do this type of endurance exercise only about three times per week. Again, allow a day in between sessions for your body to recover.
It's also a good idea to change your exercise program after several months. This will help your body to improve more because it will constantly have to adapt to new routines.
During the colder months, you might be able to replicate this exercise on a track or on an exercise machine. Be careful to observe the same principles of safety as at any other time.
After a while, you will begin to notice that your endurance has improved and that your routine has become easier. When that happens, keep going and keep improving!
Author Resource:-
Jack Landry is a personal trainer and has authored hundreds of articles relating to physical training and home exercise equipment. He has been a health expert and physical trainer for over 15 years.
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