At the beginning of the year, you promised to start exercising regularly. So far, you’ve failed to keep your important pledge. To jump-start your workout plans, you recently joined a gym. Because you haven’t exercised in years, your cardiovascular endurance is lackluster. You can’t seem to finish a mere, one-mile walk on the treadmill without tiring. If you can relate to this scenario, consider the following, five ways to improve cardiovascular endurance.
Follow These Important Steps to Improve Cardiovascular Endurance
1) Snack Sensibly
When working out, your body receives the necessary fuel it needs from glycogen. Therefore, snacking on carbohydrates is an excellent way to improve cardiovascular endurance. However, be wary of waistline-expanding, refined carbohydrates such as cookies, doughnuts, and crackers. Instead of munching on these foods, load up on healthy alternatives such as:
- An apple
- A serving of whole-grain cereal
- A piece of whole-wheat toast
- A serving of brown rice
- Carrot sticks
Adding protein to your snack is also a good idea. Eating protein before a workout can help repair your muscles. Consuming protein also helps to stimulate muscle growth. Healthy snacks containing protein include:
- Peanut butter
- Boneless, skinless chicken breast
- Plain, Greek yogurt
- Low-fat milk
2) Avoid Routines
When you enter your gym, do you immediately head to the nearest, available treadmill? While walking on a treadmill is an exceptional form of exercise, you shouldn’t become permanently affixed to it. Avoiding routines is a great way to improve cardiovascular endurance because your body becomes used to a workout after a certain period of time. To continually challenge your body, alternate between two or more forms of cardiovascular exercise. For instance, you might want to work out on the treadmill on Mondays, exercise on the elliptical trainer on Wednesdays, and work out on the rowing machine on Fridays.
3) Start Strength-Training
Strength-training bolsters your:
Strengthening these integral components of your body will provide you with the power needed to excel in your cardiovascular endeavors. For instance, attaining stronger leg muscles can help you run more effectively.
4) Embrace Compound Exercises
Isolated exercises only involve working out one joint at a time. Common, isolated exercises include leg lifts and bicep curls. Compound exercises require you to utilize more than one joint at a time. Some popular, compound exercises include:
Compound forms of exercise help to increase your endurance more than isolated types of exercise do.
5) Listen to Your Favorite Tunes
Do you engage in cardiovascular exercise while watching your favorite sitcom on television? Perhaps, you work out in a quiet environment. If you desperately desire to boost your cardiovascular endurance, consider listening to your favorite, upbeat tunes while working out. A fun, dance tune might mean the difference between an early gym exit and a fantastic, effective workout.
If you’re a gym novice, you might feel intimidated whenever you watch an experienced exerciser working out on a cardiovascular machine. You may even doubt your abilities to succeed in a gym environment. Fortunately, you can do several things to improve your physical conditioning. To improve your cardiovascular endurance, consider adhering to the tips mentioned above.