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.