You thought you were in pretty good shape -- but then you tried to run a mile or climb a mountain. Or maybe you went out dancing and couldn't last more than a couple of songs. No matter how strong or thin you are, if your heart can't stand up to extended activity, your health could be in danger. Luckily, you can improve your stamina and your cardiovascular fitness with some very simple workouts.
Walking
Walking is the easiest type of endurance exercise to pick up, and most anyone can do it regardless of fitness level. All you need to do is put on some comfortable shoes and walk right out the door. You should walk slowly for the first five minutes, then stop to stretch, notes MayoClinic.com. After that, walk as fast as you comfortably can. Start with short sessions of five to 10 minutes, and gradually increase your time over several weeks until you're walking for 30 to 60 minutes at a time.
Jogging
Jogging is the logical next step if you're a proficient walker. However, jogging affects your body significantly, and without proper technique you risk injuring yourself. Before beginning, talk to a medical professional to be sure it's safe for you to jog regularly. Then consult with a physical trainer to refine and hone your running technique. Once you're ready, treat jogging just as you would a walking workout: Jog slowly for five minutes, then stretch. Jog for five or 10 minutes at first, and gradually increase the length of your workouts until you're running for 30 to 60 minutes. Always stretch after you run.
Swimming
Swimming may seem like a fun activity, but it can actually be a very strenuous workout. In 2003, authors Nancy L. Chase, Xuemei Sui and Steven N. Blair reported in the "International Journal of Aquatic Research and Education" that men who swim regularly have lower mortality rates than walkers or runners. This may be because swimming uses all your major muscle groups, giving you a full-body workout. Talk to your doctor before you start a swimming workout regimen. When you swim, start with a breast or crawl stroke and go slowly so as not to overexert yourself. Over time, your stamina and strength will increase considerably.
Indoor Cycling
Indoor cycling is a very strenuous workout designed to increase your stamina and cardiovascular health. Getting started is easy: find a gym and join their next beginners' class. Talk to the instructor before class to get any necessary tips, or just to let them know you're a first-timer. They will help you develop good technique and monitor your progress. Be careful not to push too hard until you know your limits, and if you have health concerns, talk to your doctor before starting a cycling workout. Indoor cycling is best for people who are already in good shape, but if you start slow, you can work up to a high level of stamina.
References
- MayoClinic.com: Walking For Fitness: How to Trim Your Waistline, Improve Your Health
- BBC Sport: Are You Running Properly?
- "International Journal of Aquatic Research and Education": Swimming and All-Cause Mortality Risk Compared With Running, Walking, and Sedentary Habits in Men
- Georgia State University: Swimming
- American Council on Exercise: What You Need to Know About Group Indoor Cycling
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