A Friendly and Fun Guide to Cardio and Endurance
Hello, fitness friend! Have you ever climbed a flight of stairs and found yourself completely out of breath or struggled to keep up during a fun game of soccer? You’re not alone! A lot of us are working to improve our cardio and endurance at some point in our lives, and there is lots of fun to be had while doing it! Whether you are a physical training expert or just beginning your fitness journey, let’s talk about some of the most fun and effective ways to build cardio and endurance!
Why is Building Cardio and Endurance Important
Before we dive into specifics about workouts, let’s talk about why it is important to begin with build a good cardio base and improve your endurance. When your cardio base is higher, your lungs and heart are able to work closer together when you experience exertion, allowing you to perform everyday tasks typically without trouble and ultimately this is better for your overall health! Good endurance means you can keep moving longer without becoming fatigued. This does not just apply to runners or athletes, and everybody wants more energy to chase around their kids, to be able to bust a move on the dance floor at weddings, or to just have the energy to enjoy those exciting moments in our lives!
Fun Ways to Get Your Cardio In
Hit the Trails
Being out in nature has a way of getting us active without it physically feeling like exercise. Hiking is one of my favorite ways to get cardio in because you can enjoy beautiful scenery while getting a great workout, especially if you’re hiking some hills or steep stairs. Grab a friend, pack some snacks, and you’ve got a little adventure!
Dance It Out!
Who said getting exercise has to be boring? Dance classes (Zumba, hip hop, or jazz) are great ways to get your heart rate up and have a great time. I remember taking a Zumba class for the first time and laughing at my awkward movements so much that I forgot I was working out! You will definitely feel the burn, but hopefully you will find your new favorite leisure activity.
Jump Rope Like a Kid
Believe it or not, jump roping is one of the best cardio workouts and it brings back all the memories of recess when you were a kid! Just ten minutes of jumping rope can feel like you got a nice cardio workout in. Jump ropes are inexpensive, portable and you can use them practically anywhere!
Join a Group or Class
When you join a local running group or fitness class, it can give you both structure and motivation. There is something about working with a group of people that pushes you harder than you would ordinarily go. When I joined a local running club, it was an incredible feeling to see how easily I could run a pace that I never thought possible. Yes, there were post-run smoothies included, and that didn’t hurt either!
Building Endurance: The Gradual Grind
Start Slow with Intervals
As far as endurance goes, doing things gradually is key. Incorporating intervals into your training can help. By intervals, I mean alternating periods of high-intensity work and lower-intensity recovery time. For example, sprint for 30 seconds and then walk for 1 minute. This keeps your heart rate up and allows for recovery time, which is great for beginners!
Long, Steady Runs or Rides
If your goal is to increase your endurance for longer training sessions, like running or cycling, include one long session each week. You will start at a comfortable pace, and then each week the pace will be around 10% longer. If you are spending an extended period of time on the bike or running, it is also nice to have a podcast or your favorite tunes on tap to listen to!
Cross Training
Don’t put all your eggs in one basket! A mixed variety of workouts can improve endurance to combat burnout. Try cycling on one day, swimming on another, and perhaps taking a circuit class that focuses on cardio or HIIT. It will be good for your body to mix it up!
Listen to Your Body
This may be the most important advice anyone can give you. Everyone’s body responds differently to exercise, and it’s just as important to listen to your body. Don’t be afraid to change your routine or take a rest if you’re tired or sore. And remember, endurance is built over time, not in a day!
Conclusion
Building up your cardio and endurance doesn’t have to feel like a drag. When you make it fun, find activities you love, and surround yourself with good friends who support you, it can bring about a beneficial change in you. Small victories deserve to be celebrated—you deserve it! When you dance in your living room, hike your first hike, or finish your last workout of the day, you are winning! Remember, every time you move, you are one step closer to being healthier and feeling more alive!
So what do you think for build cardio and endurance? Are you ready to put those shoes on and go for it? Please leave your cardio experiences, favorite workouts, and any tips you may have in the comments below! Let’s support each other to the best of our abilities on this journey to health and happiness!
Happy sweating Friends!
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