Do you have a hard time catching your breath after taking the stairs? You may need to build your cardiovascular endurance. Stamina is our ability to sustain prolonged activity. We live in a sedentary society. Elevators help you avoid the stairs. Valets prevent you from having to walk from your car. Aerobic or endurance activities improve the heart's ability to circulate oxygenated blood and the body's ability to use oxygen, states Harvard Medical School. Fortunately you can increase your cardio stamina by following a simple workout routine.
Step 1
Assess your current level of stamina. Try running or walking for one mile and record your time. Repeat on a weekly basis. Aim to increase your speed and lower your time every week.
Step 2
Perform slow long distance cardio. Jog or walk for 60 minutes twice per week at a low intensity. Gauge your intensity by using the talk test. You should be able to hold a conversation without being too winded. According to Sports Fitness Advisor, this form of aerobic endurance training improved cardiovascular and thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle and increased utilization of fat for fuel.
Step 3
Try circuit training twice per week. Circuit training is a weight training workout with little to no rest in between exercises. The heart rate stays elevated for the entire workout improving cardiovascular health. Weight train one exercise per body part. Add 30 seconds to one minute of cardio in between exercises. Repeat the circuit for 20 to 30 minutes.
Step 4
After executing this program for 30 days, take the assessment in Step 1 to chart your progress.
Tips and Warnings
- Start out slow and gradually increase the intensity of your workouts.
- Consult your physician prior to starting a new exercise program.
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