How to build a cardiovascular endurance?
What is Endurance?
Endurance is the ability of your cardiovascular and respiratory system to work properly under the stress of challenging exercise.
How to develop it?
Exercises are divided into different parts, low intensity and high intensity. You need to first of all design a program which is being measured either with a stop watch or by distance in km to monitor your progress.
Low intensity
Walking, eleptical, stairMaster, water aerobics etcc.
High instensity
Spinning, boot camp, HIIT or sprint(not recommended to start on first week)
Example of a simple program
Week 1. Run or walk for 20mns x 3 days
Week 2. Run for 30mns x 4 days
Week 3. Run 40mns x 4 days
Week 4. Boot camp/ HIIT/ Spinning / Body Pump x 3 days
Week 5. Have a mixture of any group High intensity class to build your stamina and core and two days of Cardio to maintain your cardiovascular endurance level.
In my next post we will talk about Nutrition in detail and weight maintenance.
August 2017
Arnaud
Nutrition
Make sure you eat at least 2hours before you exercise starts for energy process purposes.
Hydration
Make sure you keep yourself hydrated during your exercise especially running or walking outdoor.
Start running or walking for 20mns on week 1 and measure the distance you reached in the time set.
Week 2 increase the time to 30mns
Week 3 to 45mns
Make sure you do a minimum of 3 times a week.