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

Vigorous:

  • Climbing stairs or hills
  • Shoveling snow
  • Brisk bicycling up hills
  • Digging holes
  • Tennis (singles)
  • Swimming laps
  • Cross-country skiing
  • Downhill skiing
  • Hiking
  • Jogging

↑ Exercise List ↑

Endurance Exercise - 1. Walking

  • Step 1:  Stand with your torso in an upright position, with good posture. Keep your core tight.
  • Step 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.
  • Step 3: Be sure to swing your arms back and forth as you walk. Do not let your arms just hang down at your sides.
  • Step 4: Complete exercise for the desired amount of time.


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.


Endurance Exercise – 3. Elliptical Machine

Improve your Endurance – Elliptical Machine

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

  • Step 1:  Step on the elliptical trainer.
  • Step 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.
  • Step 3:  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.

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

Improve your Endurance – Treadmill

Watch thisyoutubevideo to learn the basics about treadmill endurance training.

  • Step 1:  Step on the sides of the treadmill (not the rotating mat).
  • Step 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.
  • Step 3:  Start the program, then step on the rotating mat.
  • Step 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.


Advertisements