Endurance Tips

Increase Your Endurance with these Endurance Tips!
Endurance Exercises

Our Endurance Tips: Endurance exercises are activities that increase your heart rate. Do endurance exercises for a minimum of 10 minutes at a time every day – 30 minutes a day, 5 days a week is recommended. You can also add endurance exercises as your warm-up and cool-down before and after your strength training routine.

Jump Rope, Walking, Jogging, Swimming, Raking, Sweeping, Dancing, Playing Tennis, Gardening, Shopping, Playing any Sport. Most of these can change from Beginner, Intermediate or Advanced by increasing the intensity from Light to Moderate to Vigorous.

Endurance Tips:

How to Improve Your Endurance

Endurance exercises are activities – walking, jogging, swimming, raking, sweeping, dancing, playing tennis – that increase your heart rate and breathing for an extended period of time.

They will make it easier for you to walk further, faster or uphill. They also should make everyday activities such as gardening, shopping or playing a sport easier. Check the Endurance Exercises for some exercise suggestions.

How Much, How Often

Refer to your starting goals and build up your endurance gradually. If you haven’t been active for a long time, it’s especially important to work to a goal you are happy with. It may take a while to go from an inactive lifestyle to doing some of the activities or exercises mentioned. As an example, if you are a beginner, start out with 5 or 10 minutes at a time, then build up to at least 30 minutes of moderate-intensity endurance activity. Doing less than 10 minutes at a time won’t give you the desired heart and lung benefits.

Try to build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best. Remember that these are goals, not rules. It’s important to set realistic goals based on your own health and physical abilities.

Endurance Tips: Progressing

When you’re ready to move to the next level, build up the amount of time you spend doing endurance activities, then build up the difficulty. For example, gradually increase your time then walk more briskly or up steeper hills. Challenge yourself as you progress.

Modify as You Progress

As your exercises get easier, pick new exercises. This will not only keep your interest but also challenge you. Some examples of endurance exercises can be found on our Endurance Exercise Page.

Safety Tips

Listen to your body. Is the activity making you feel unwell or too tired? Endurance activities should not make you breathe so hard that you can’t talk. They should not cause dizziness, chest pain or pressure, or a feeling like heartburn.

Do a little light activity, such as walking before and after your endurance activities to warm up and cool down.

Keep in mind that even though you don’t feel thirsty, your body needs fluids. Be sure to drink liquids when doing any activity that makes you sweat. By the time you notice you are thirsty, you probably are already low on fluid. This guideline is important year round, but it’s especially important in hot weather.

In extreme cases, too much heat can cause heat stroke and very cold temperatures can lead to a dangerous drop in body temperature. If you are going to be outdoors, dress in layers so you can add or remove clothes as needed. When it’s not possible to be outdoors, you may want to try indoor activities:

  • Have stairs at home? Go up and down a flight of stairs a few times without stopping.
  • Want to go shopping? Walk around the mall or grocery store.
  • Near a YMCA or community recreation center? If they have a pool, go for a swim.

Whatever you choose to do, stay safe. To prevent injuries, be sure to use safety equipment. If bicycling, wear a helmet. If walking, watch out for low-hanging branches and uneven sidewalks. Walk during the day, with a friend or in well-lit areas at night, and be aware of your surroundings. And be sure to wear the proper shoes.

Informative Books & Equipment to Help You Improve

Check out our Fitness Shopping page for more to choose from. Want to see something else? Leave us a comment below or use our Contact Page.

Click > HERE < to check out these books and equipment on Amazon to help you increase your Endurance!

Jump Rope for Endurance Training

TriSport Pedometer, Clip, Strap eBook

HandLife LCD Pedometer
Garmin vivofit Fitness Band
Endurance Training WOD Nation Jump Rope
WalkerFit Fitness Tracker with Heart Rate Monitor, Activity Tracker Waterproof Pedometer Smartwatch with Sleep Monitor
ELEGIANT Wireless Fitness Pedometer Tracker Bluetooth Sports Bracelet Activity Tracker with Steps Counter Sleep Monitoring Calories Track for Sports Fitness Gift
New OneTweak EZ-1 Pedometer for Walking. 3D Tri-Axis Clip-On. Back-to-Basics Step Counter. Simple to Use. Multi-Function. New Pause Function. Perfect Fitness/Exercise Tool.
FROGG TOGGS Chilly Pad Cooling Towel, Size 33″ x 13″</b
COOL BESTY Cooling Towels for Any Sport Activities
Fashion Smart Fitness Fitness Tracker, Teslasz Sleep Monitor Calorie Counter Pedometer Sport Activity Tracker for Android and iOS Smart Phone(Blue)
Flex Fitbit Wireless Activity + Sleep Wristband
Fitbit Alta Fitness Tracker
Fitbit Charge HR Wireless Activity Wristband
Your Guide to Fitbit
Tricks and Essentials – Fitbit Tips
Fitbit Versa 2 for Beginners
Fitbit Versa 2 Health and Fitness Smartwatch with Heart Rate, Music, Alexa Built-In, Sleep and Swim Tracking, Bordeaux/Copper Rose
Garmin vívoactive Black