There are many benefits to building endurance. And increasing your cardio can help you with that. When you hear the word “cardio” or aerobic exercise, what exercise comes to mind first? For many, it's running. But there are other exercises that work the cardiovascular system. How can you build endurance without running?
ContentWhy is cardio necessary for building endurance?How to build endurance at homeHow can running increase your endurance?How to build endurance: 5 best workouts
WomanEL will tell you which workouts you should choose to become stronger and more durable.
Why is cardio necessary for endurance development?
According to sports medicine physician George Eldayri, improving cardiovascular fitness is essential for developing endurance. He says that doing cardio regularly promotes positive physical adaptations in your muscles, as well as your cardiovascular and pulmonary systems. This can improve your athletic performance.
Here's how it works. As you build endurance, your body changes the way it processes the amount of oxygen that enters your lungs and is distributed throughout your body, Eldayri explains. “The more efficiently your body uses oxygen, the longer you can exercise without getting tired,” says Ali Ball, an exercise physiologist at OSF HealthCare. “Cardio also helps your heart work more efficiently, which in turn helps deliver more oxygen to your muscles.”
Colleagues and elite athletes regularly measure their aerobic fitness using VO2 max, which calculates how much oxygen your body can use in a minute. “For endurance, you need strong lungs and a strong heart. And VO2 max is a great indicator of that strength and endurance,” says exercise physiologist Kaylee Ray. “Endurance is our ability to sustain an activity or level of effort for as long as possible. And we use our aerobic metabolism to do that.”
How to develop stamina at home
The time it takes you to build endurance will be different from the time it takes someone else. And that's okay. A lot of it depends on how fit you are to begin with. Ball says that for those who are already active, the best way to start building endurance is to exercise for at least 30 minutes a day, at least five days a week, at a moderate intensity. “Or three days a week, 20 minutes at a high intensity,” she says.
Gradually increase your workout duration, says trainer Sarah Pelk Graca, and focus on adding a few extra minutes each week as it feels right. Ray recommends focusing on aerobic exercise at an easy pace when you first start building up. This will allow you to “increase your training volume while still supporting active recovery from heavier workouts and building a stronger aerobic base.”
Pelk Graca also recommends alternating steady-state cardio and interval training, or alternating high-intensity and low-intensity tempos. As Ray points out, alternating between target intensity and rest intervals is key to neuromuscular adaptation, so you can ultimately maintain your target intensity for longer.
Cardio isn’t the only factor that influences endurance development. You should also prioritize anaerobic exercise, such as resistance training. “Incorporating strength training and HIIT training once or twice a week will help increase muscular endurance. This, in turn, also helps increase overall endurance,” says Ball.
How can running increase your stamina?
“Running increases your heart rate, strengthens your lungs, and improves blood flow to your muscles. All of these are essential for improving endurance,” says Pelk Graca. “Running also builds muscular endurance in your legs and core, improving your body’s ability to store and expend energy efficiently over long periods of time.”
And anyone can start running at any time, says Eldairi. “Even running at a slow pace for long periods of time will help build cardiovascular endurance. Over time, your body should adapt to the demands of the exercise.”
How to Build Endurance: 5 Best Workouts
Consistency is key, as regular rowing workouts play a key role in improving endurance, Source: freepik.com
If you don't like running or want to diversify your cardio, then doing one (or more) of these exercises every week can increase your endurance.
- Cross-country skiing. This sport can improve your endurance more effectively than running. Why? It works your arms more intensely, involving your whole body in the workout. Of course, this is not the most affordable workout, but there is a close alternative that you can find in various gyms.
- Ski Erd ski simulator. This simulator allows you to simulate movements similar to those you perform on the slopes, as it requires you to engage your core and use your arms and legs to perform the movements. Whether you maintain a steady pace for a long workout or do a shorter workout with sprint intervals, know that in any case you will be in for an intense cardio workout.
- Cycling. Cycling is one of the most accessible aerobic exercises. Most gyms have a variety of exercise bikes to choose from, with adjustable seats and the ability to switch gears. Pelk Graca adds that cycling is a great way to increase endurance without putting stress on your joints.
- Rowing. In the world of sports medicine, rowing is one of the best forms of endurance and resistance training. The unique thing about rowing, whether on an indoor machine or in a boat on the water, is that it engages most of your muscles. This allows you to easily get your blood pumping and your lungs working hard to supply your muscles with blood and oxygen.
- Swimming. For those currently dealing with some types of muscle injuries or chronic joint pain, swimming is a low-impact, yet challenging cardiovascular workout. It works the entire body and strengthens the lungs, as breathing techniques are an integral part of the workout. Because swimming is non-weight-bearing and low-impact, it’s especially beneficial for those recovering from injuries or looking to reduce stress on their joints.
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