Cardiovascular endurance or stamina is one of the five components of health and fitness according to the American College of Sports Medicine. Regular exercise decreases your risk of disease and can improve the quality and length of your life. Increasing your stamina requires regular exercise sessions four or more days per week for at least 30 to 60 minutes. Your intensity should be moderate to hard so you can strengthen your heart and lungs to improve your efficiency and endurance.
Walking
Walking is a good choice for most people because it is readily available and you can set your pace to your fitness level. The only equipment you need is a good pair of walking shoes. If you are new to exercise pick a flat surface and only go for 10 to 15 minutes. To improve your stamina through walking vary the path that you take and add hills for an increased challenge. Increase your pace and gradually add time until you are performing at least 30 minutes consecutively.
Running
Running is high intensity and not appropriate for everyone. You should be walking at least five days a week for 30 minutes or more before attempting a running program. Start on a smooth, flat surface at an easy pace. Gradually increase the time and speed as it gets easier to run. You will breathe heavier and your heart rate will be higher than walking. However stop if you feel pain, light-headed or cannot catch your breath. Wear supportive shoes designed specifically for running and the terrain you are using.
Cycling
Cycling can be done indoors or out depending on your preference. It is no impact so is easy on your joints. You can change the intensity outdoors by riding on different paths and using different gears. Indoors you can choose from a recumbent or upright bike and vary the resistance to simulate an outdoor ride. You choose your pace so make sure you pedal fast enough that your intensity is moderate to hard. Vary the program or course you ride on to continually challenge your body and increase stamina.
Pool Exercise
Pool exercise can be swimming laps or taking a water aerobics class. Either option is gentle on your joints and can be adapted to your fitness level. Exercising in the water requires multiple muscle groups to work together at one time. This raises your heart rate and breathing in order to improve your stamina. Form is important when swimming laps so that you get the most benefit from your workout. If you have a heart condition or other medical issues discuss water temperature with your physician before exercising in a pool.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Cleveland Clinic: What is the Best Type of Aerobic Exercise?
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