Improving cardiovascular endurance can lead to better health.
Cardiovascular endurance refers the health of your heart and lungs. You can improve your cardiovascular health by doing a variety of exercises. Exercising can help lower blood pressure and heart rate. Also, exercising can help you lose weight. There are proven steps to starting an exercise routine -- don't just jump into it. Going into it without a plan or starting too hard can lead to injury or burnout, resulting in you getting tired or bored and quitting.
Instructions
1. Choose the exercises that you would like to do. There are several exercises that are great for improving a person's cardiovascular endurance. Running, biking, skating/rollerblading and using an elliptical trainer or treadmill are all exercises that, over time, can improve cardiovascular endurance. Also, you can mix and match the exercises to get more variety from your endurance training.
2. Move into your routine at a comfortable pace for you; gradually increase the amount of time and days you exercise. If you are just starting to exercise, don't go more than 30 minutes a day. During your workout, if you get extremely tired, rest for a few minutes. Also, you may want to take a break from your exercise every other day or every few days when you are just starting out. After the exercise starts to get more comfortable increase the amount of time or distance slightly. After the increase you may want to take a break or go back to your previous distance/time for a day or two to work your way up.
3. Increase the speed or effort of your exercise. Once you start to get a little more comfortable with your exercise and it's getting easier, pick up the pace. Don't go so fast that you can't finish the amount of time or distance you are aiming for. However, you may not want to exercise at your new pace or intensity everyday. Within the next day or two you may want to go back to your previous pace, but go by how you feel.
4. Participate in other exercise or activities. It's a good idea to do a different exercise once or twice a week. For example, if you primarily run, you can bike instead of running a couple times a week. This may help you from getting injured and may also give you something to look forward to.
5. Evaluate your progress after you have been doing exercising for a couple of weeks. Think about how much your endurance has improved and what health gains you have observed, such as weight lost. Also, you may want to create or add new goals. It may also help if you start a exercise/log or journal. In the log you can write the amount of time/distance you run each day and how you feel. This will help you later when you reflect upon your progress.
6. Participate in an interval workout. This is a workout in which you go fast, then go slower and repeat. Simply go fast for a short period of time, maybe one minute or a quarter of a mile. The intensity can vary depending on the distance or time of it. For example, you should run 200 meters faster than you run 800 meters. Then, go slower for the same amount of time or slightly longer -- at first it may be best to rest for two minutes. Depending on how fit you feel you are or the intensity of the hard portion of the workout, you can vary the intensity of the recovery period. Also, if you feel you need to, you can walk to recover a bit more for the hard portion, but try not to lay down or sit. Repeat this process several times. Try to have fun with it; don't always do the same interval workout.
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