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Cardio / Endurance

6 Ways to Improve Your Cardio Endurance



cardio endurance

When it comes to improving your cardio endurance, you need exercise that will increase your heart rate and keep it elevated for a sustained amount of time. These types of tasks include running, cycling, fast-paced walking, swimming, and more. Any activity that can increase your heart rate and keep it elevated for a certain amount of time is a good exercise for cardio endurance.


1 – Walking

Walking, preferably fast-paced walking, is a great way to improve your cardio endurance and increase your heart rate. The reason walking is a great way to improve your cardio endurance is because everyone can do it anytime, anywhere. To improve your cardio endurance with fast-paced walking, you should have a heart rate that is at least 60 percent of your maximum heart rate. To determine your maximum heart rate, subtract the age you are from the number 220. To achieve your goal heart rate, you may have to walk between three and a half miles per hour to four and a half miles per hour.


2 – Jogging

Many people enjoy jogging because it is a more active type of exercise and can improve your cardio endurance. The goal with jogging when using it to improve your cardio endurance is to either jog more than usual every week or increase the speed you run by no more than 10 percent.


3 – Swimming Laps

You can use swimming to work a lot more muscles than walking or jogging does. What is also great about swimming is that it burns a lot of calories. The best way to use swimming to improve your cardio endurance is to swim at intervals of 50 to 100 to 200 with a short rest period after each interval. As you grow your endurance, you can either reduce your rest periods or increase the length of intervals.


4 – Riding a Bike

If you decide to ride a bike to improve your cardio endurance, you will need to ride faster than 10 miles per hour. Riding at 10 miles per hour, you might as well be walking. When increasing the speed, your heart rate will climb. By doing this, you will also help supply more oxygen to your muscles and more energy.


5 – Using Exercise Machines

Specific exercise machines including an exercise bike or what some call a stationary bike, an elliptical machine, a treadmill, and rowing machines can all help you improve your cardio endurance. What is also great about these machines is that they allow for you to adjust them the way you want them and they provide feedback about your heart rate and the calories you are burning.


6 – Add Variety to Your Workout Routine

You can also add a bit of variety to your weekly workout routine to help you improve your cardio endurance. For example, you can walk one day, run the next day, bike the day after that, and use one of your exercise machines or go to the gym to workout the day after that. By doing this, you will not only help you improve your health, but it will also help keep you from getting bored with your workout routine.


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Cardio / Endurance

How to be Your Own Personal Trainer: Whipping Yourself Into Shape on Your Own Terms




own personal trainer


When it comes to working out and losing the weight you need to lose and want to lose to look good and be healthy, you can be your own personal trainer and whip yourself into shape by yourself. Not only can you help yourself become and remain healthy, but you can save money to buy that brand new wardrobe you will need once you do lose the weight you need and want to lose. Personal trainers are expensive and although they are good at what they do and are worth every dime you spend on them, you got this yourself!

Make Some Weight Loss Goals and Reach Them


Sit down and write down the goals you want to accomplish. Also, write down how you are going to reach those goals and make sure you do reach them. Take this piece of paper you wrote your goals down on, or if you used your notepad on your phone, with you everywhere you go to make sure you are able to reach your goals. You will also want to take your goals with you in case you think of another weight loss or diet goal you want to reach, so you can jot it down too.


Remind Yourself You Are Worth the Effort


Reminding yourself that you are worth every inch of effort you put into being your own personal trainer, will keep you motivated to keep doing what you are doing. Remind yourself that you can do this and that you got this personal training job for yourself down packed will help you along the way. It will help keep you motivated to work-out every single day and to eat right also.

Keep At It and Stay Motivated


Remember why you are losing the weight in the first place and keep telling yourself this. Push yourself as hard as you think your own personal trainer would push you. Don’t ever stop or give up because once you reach your weight loss goals, you will be patting yourself on the back later on down the road. You will be proud of yourself in the long run and this will make you happy. Sometimes, it is better to be your own personal trainer than hiring one to do the work for you.

Remember Why You Started Your Weight Loss Journey in the First Place


This may go along with the motivation part but you need to read it again. Remember why you started your weight loss journey and keep telling yourself why, over, and over again. Remind yourself constantly the reasons for losing weight and you will keep doing what you are doing and you will never give up.


Not only do you want to keep all of these tips in mind, but you want to tell yourself that you can reach for the stars. You can lose the weight you want to lose as long as you work hard on it every day. Make sure to reward yourself every once in awhile to ensure you will keep working as hard as you have been working to lose the weight and keep it off. Remember one thing though, once you do lose the weight, don’t go back to the way you were before or you’ll end up right back at square one again. You don’t want that to ever happen, especially because of how hard you worked for the look and health you have now.


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