Exercise comes in the form of aerobic training, flexibility training and weight training. Aerobic training is also known as cardiovascular training or cardio for short. This is characterized by continual movement of the major muscle groups with little to no added resistance for an extended period of time. Not only can this type of training improve your endurance, but it can also reduce your disease risk.
Walking
Walking is a basic form of cardio that is often done by people who are just starting out with an exercise program. It can be done outside or on a treadmill, and you can increase your intensity up and down to make your workout more challenging. As your endurance improves and your body starts to adapt, you can start jogging and running at higher intensities.
Elliptical Training
Elliptical training is a type of cardio endurance exercise that is low impact. You place your feet on two platforms that move back and forth while simultaneously moving two handheld poles back and forth. Your feet stay stationary the whole time, causing little impact on your joints. This movement is most comparable to cross country skiing, which is another type of cardio endurance exercise.
Biking
Biking is another low-impact form of cardio endurance exercise. Stationary bikes can be found in gyms and homes, and they simulate the action you would see if you were riding outdoors. They can be adjusted to be more intense, and you can even stand up and pedal. Recumbent bikes are a type of exercise bike that has a backrest with the pedals out in front of your body. This is a good option if you have a bad lower back and you want to increase your endurance.
Swimming
Swimming is a full body cardio endurance exercise that can not only burn calories, but it can also help you build long, lean muscles. This is due to the constant stretching of your body and the resistance that the water causes. If you are up for a challenge, you can hop in the pool and do a walking or jogging routine. The added water resistance will make it more difficult to move. Swimming is completely non-impact, and walking through the water causes little impact.
Jumping Rope
Jumping rope is a type of cardio that is often done by boxers. Not only can this type of exercise increase your endurance, but it can also strengthen your calves and increase your vertical leap. You can use speed ropes or weighted ropes when you jump.
Stair Climbing
Stair climbing is an exercise that has you walking up a small staircase that keeps revolving around. If you live near an outdoor stadium, you can walk or run up the steps several times to get the same effect.
Rowing
Rowing is a type of cardio that simulates the rowing experience you would have in an actual boat. You sit on a sliding seat, place your feet on a platform and grab hold of a straight handle with both hands. You then push and pull in unison to make your body slide back and forth. This type of cardio is not only beneficial to your aerobic capacity, but it can also increase the muscle endurance of your back, arms and legs all at the same time.
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