You can increase your endurance with consistent use of simple, efficient exercises. Some choices such as swimming and running will offer a muscular challenge that heightens the overall conditioning while providing endurance benefits. When training to increase your endurance, be wary of over training, which can thwart endurance gains quickly. Embark on the training journey by resolving to exercise consistently, with patience.
Jog/Run Interval Training
Mixing jogging and running will help you increase your endurance and metabolic rate. Following a 5-minute warm-up, alternate 2-minute periods of running near sprint speed and 2 minutes of walking or jogging at a relaxed pace. Alternate these intervals for 20 minutes, then run for 5 minutes at a comfortable pace. Follow this with a 5-minute cool-down. If your fitness level allows, increase the 2-minute intervals to 3 or 5 minutes for more of a challenge and greater endurance-building benefits.
Jumping Rope
Although it is not just for girls on the playground anymore, jumping rope is a still an effective fat-burning, endurance-building exercise. Also a favorite among athletes in training, jumping rope burns calories quickly and efficiently. You can burn roughly 750 calories in one hour of jumping. However, your rate of calorie expenditure depends on the pace of your jumping and your body weight. A 1989 article in "The American Journal of Occupational Therapy" noted that jumping with a rope typically results in a greater calorie burn than jumping without a rope. Either jumping style will efficiently increase your endurance with consistent practice.
Deep Water Runnning
Doug Stern, a deep water running instructor for the New York Roadrunners, maintains that deep water pool running helps to strengthen all key muscles used in land running without the joint impact. The exercise is intended to help to increase your stride length and hip extension, which translates to better race times. Pool running can provide a refreshing full-body workout. The Aquatic Exercise Association recommends wearing a specialized water shoe or your regular sneakers when you begin an aquatic running program.
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