May 21, 2010, Newsletter Issue #206: Improve Your Endurance

Tip of the Week

It's easy to improve your endurance with basic cardio fitness and aerobic workouts. If you have better endurance, you will lower your risk of heart disease, diabetes, high blood pressure and high cholesterol. When you have strong endurance, you have the energy and stamina to participate in everyday activities, and then some.

As you perform a cardio workout, your heart pumps more blood to your body, allowing more oxygen to flow through your lungs and heart. When you build your cardiac endurance, you push your heart to work a little bit harder each time you work out. This makes your heart work more efficiently and recover faster.

It is important to develop your cardio slowly by gradually increasing the frequency, intensity and activity levels of your workouts. If you are a beginner, start by walking in 15 minute sessions. When those walks become easier, increase the time to 20 minutes, gradually adding more time as you build stamina.

When walking becomes too easy for you, increase the intensity of your workouts by jogging. At first you may want to jog for 15 minutes and then walk for 15 minutes. You eventually want to be able to sustain a moderately paced activity for at least 30 minutes on most days per week. Increase your activity level while on a walk or run by carrying hand weights or other objects that add resistance. Also, make sure you include some butt and thigh exercises in your workout to strengthen your legs.

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