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How to increase your Cardiovascular Endurance

How to increase your Cardiovascular Endurance

Examples of cardiovascular exercises:

* Running/Jogging
* Cycling
* Swimming
* Fast Walking
* Calisthenics (jumping jacks, running in place, etc.)
* Aerobics Classes
* Elliptical Trainer
* Steppers
* Stationary Bike

All of the exercises listed above are great ways of doing cardiovascular training, and each of them can be used in 1 of 4 ways to increase your of cardiovascular endurance:

1. You can increase the amount of time spent doing the exercise
2. You can increase the intensity level at which you do the exercise
3. You can choose a variety of different exercises
4. You can start interval training

Here is an example of interval training for Running/ Jogging

Warm-up by doing a few 40-50 meter jogs, until your body feels warm and flexible.

Then start your stopwatch and begin to jog at a comfortable light pace. Be sure to not run or go to fast, as you will need to conserve energy for your training. This is considered your rest part.

As the stopwatch hits the 30 second mark start sprinting, don’t push yourself to the limit until your fitness improves. If you go too hard too soon you will not have a long workout.

As the stopwatch gets to the 1 minute mark, slow your pace back down to a light jogging pace. The 30 second jog and the 30 second sprint combined are called a 30/30.

You then repeat this process of jogging for 30 seconds and then sprinting for 30 seconds until you can't sprint anymore! If you are just starting this method then I would suggest slowly building up your endurance, which means starting off by aiming for only 4 or 5 30/30s.

Please make sure you have properly warm up and then cool down properly after your 30/30s.
Remember do not overdo it! Know your physical capabilities and keep within them. If you push yourself too hard you won’t recover and want to do your training again.

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