How to Improve Your Aerobic Endurance

Have you recently made the commitment to get into shape? When you start an exercise routine it’s important to have goals to get maximal benefits. While some people start an exercise program to improve their physical appearance, studies have shown that focusing on the health related aspects of exercise greatly increases the chances of getting the long-term benefits that exercise has to offer. One area to focus on, in addition to strength and flexibility, is building endurance. By doing exercises to improve endurance, you’ll not only reap the benefits of a healthier heart, but will have more stamina when you carry out your daily activities. Need some guidance? Here’s how to improve aerobic endurance so you can enjoy the benefits of being in shape:

Don’t be Afraid to Challenge Yourself

To improve aerobic endurance, it’s important to challenge your body and, occasionally, work beyond your comfort zone. Unfortunately, many people go through the motions of exercise as if they’re sleepwalking. They go the gym, get on the treadmill or bike and work out at the same pace for thirty or forty minutes each time. They do this day and after day and are surprised when they fail to see any benefits, not to mention lose their enthusiasm for exercise.

When you do the same routine at the same pace every time you work out, your body becomes more efficient and you stop making gains both in terms of fitness and in terms of weight loss. The solution?  Keep your body guessing by varying the length and intensity of your workouts. Do completely different workouts each time you go to the gym. This not only improves your level of fitness but also keeps in interesting. Check out a few exercise DVD’s from your local library and do a different one every day. Variety and challenge is the key to getting results. Don’t settle for a workout you could do with your eyes closed.

Intervals

This is one of the most effective ways to improve aerobic endurance and break through a weight loss plateau. The key is to add short bursts of intense training to your regular workout. For example, if you enjoy working out on the treadmill, instead of jogging at a steady pace, jog at a moderate pace for five minutes followed by two minutes at a fast pace, one that makes it difficult for you to speak. Continue alternating five minute slow intervals with two minutes of high intensity exercise. This can be adapted to almost any piece of equipment and the length of the intervals can be adjusted to suit you. The key to improving aerobic endurance is alternating lower intensity with high intensity movement. When you do this, you’ll be surprised at how rapidly your fitness level will improve.

Set Daily Goals

Another way to improve aerobic endurance if you don’t want to do intervals is to continuously strive to do your standard workout faster. If you usually run three miles in a day and it takes you thirty minutes to do it, try to do it a few minutes faster. This same principle can be applied to a workout on any piece of equipment. Keep a fitness diary where you record your times on a daily basis so you can see your progress. This will not only improve aerobic endurance but will give you a goal to work towards. This can be an excellent motivator.

Always check with your doctor before starting an interval or high intensity exercise program particularly if you have high blood pressure or a history of heart disease. Once you get a clean bill of health, go for it. It’s time to challenge yourself!