Endurance Exercises

Exercise List

Moderate:

  1. Walking
  2. Jump Rope
  3. Elliptical Machine
  4. Treadmill Jogging / Walking / Running
  5. Swimming
  6. Bicycling
  7. Cycling – Stationary Bike
  8. Gardening (push lawn mowing, raking)
  9. Mopping or scrubbing floor
  10. Golf, without a cart
  11. Tennis (doubles)
  12. Volleyball
  13. Rowing
  14. Dancing
  15. Stepper Lie Down / Stand Up

Vigorous:

  1. Climbing stairs or hills
  2. Shoveling snow
  3. Brisk bicycling up hills
  4. Digging holes
  5. Tennis (singles)
  6. Swimming laps
  7. Cross-country skiing
  8. Downhill skiing
  9. Hiking
  10. Jogging

↑ Exercise List ↑

Endurance Exercise - 1. Walking


1.  Stand with your torso in an upright position, with good posture. Keep your core tight.
2. Begin walking as you normally would, focus on landing between your heel and the middle of your foot. Try not to land straight on your heel or flat on your feet.
3. Be sure to swing your arms back and forth as you walk. Do not let your arms just hang down at your sides.
4. Complete exercise for the desired amount of time.

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Endurance Exercise - 2. Jump Rope


Improve your Endurance by Jumping Rope (Rope Skipping)
The jump rope is a cardio and calisthenics exercise that primarily targets the calves and to a lesser degree targets the chest, shoulders, triceps, biceps, forearms, quads, calves, glutes, and hamstrings.
The only jump rope equipment that you really need is the following: jump rope, a gym mat (not too thick) and sneakers that support the balls of your feet (you can go bare footed also).
There are many different jump rope variations that you can try that may not use a jump rope or require different types of jump rope equipment. You can definitely have fun trying some of the many variations.

↑ Exercise List ↑


Endurance Exercise - 3. Elliptical Machine


Watch thisyoutubevideo to learn how to get the most out of your elliptical endurance training.

1.  Step on the elliptical trainer.

2.  Choose the option you want to use from the menu. You can select a set program or you can use the manual settings. You may be asked to enter your age and weight – this will show you a more accurate estimate of the calories burned during your workout.

3.  If the machine has a heart rate monitor, grasp the handles with the metal bars while using the machine. If working correctly, this helps by monitoring your heart rate to make sure that you are working out in your target range for your age.

↑ Exercise List ↑


Endurance Exercise - 4. Treadmill - Jogging / Walking / Running


Watch thisyoutubevideo to learn the basics about treadmill endurance training.

1.  Step on the treadmill sides (not the rotating mat).

2.  Choose the option you wish to use from the menu. You can select a set program or you can use the manual settings. You may be asked to enter your age and weight so that you can get an estimate of the number of calories you burn during your workout.

3.  Start the program, then step on the rotating mat.

4.  Grasp the handles with the metal bars while using the machine. This feature helps by monitoring your heart rate to make sure that you are working out in your target range for your age.

Variations: Walking, Jogging, Running and Walking Incline to name a few.

What it does:
Running:  Treadmill running is a cardiovascular and calisthenics exercise that targets the quads and to a lesser degree the calves, glutes, hamstrings and hip flexors.
Jogging / Walking:  Treadmill Jogging or Walking are cardiovascular exercises that targets the quads and to a lesser degree the glutes and hamstrings.
Walking Incline: The incline treadmill walking is a cardiovascular exercise that targets the calves and to a lesser degree the groin, quads, glutes, hamstrings, hip flexors and outer thighs.


↑ Table of Contents ↑

Aerobic Exercise - 15. Stepper Lie Down / Stand Up

  • Difficulty: Intermediate
  • Print


1.  Stack a stepper or elevated platform that is about mid-thigh height – put an exercise mate on the platform for comfort. Inhale deeply.
2.  Using both feet, stand up while exhaling.
3.  Repeat 12 times.
4.  Extend your right leg and bend your left leg.
5.  Using only your bent, left leg, stand up.
6.  Repeat 12 times.
7.  Extend your left leg and bend your right leg.
8.  Using only your bent, right leg, stand up.
9.  Repeat 12 times.
<strong10. Do another set.

Note: Don’t forget to take a deep breath before exertion, then exhale as standing. Start slowly, this is harder than it looks.

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