How to Build Up Cardio Endurance

Have you ever walked up a short flight of stairs and found yourself completely out of breath? Are you unable to run ½ a mile? Are you constantly held back by a lack of energy? If the answers to any of these questions is “Yes”, then you need to improve your body’s cardio conditioning so that it functions better and allows you breathe more easily. Let me show a very easy program that will have you gaining energy (and possibly losing weight in the process) in a short amount of time.

Instructions

Difficulty: Moderate

1. See the Doctor- Prior to engaging in any exercise program, you should consult your doctor to make sure that your body will be able to undergo the rigors you’ll be putting it through. Have them do a complete checkup on you and clear you to start your program.
2. To Join or Not to Join?- If you’re going to improve your body’s cardio endurance, you really should be a member of a gym. I’m not saying it’s absolutely necessary because there are a number of ways you could feasibly develop a healthier lifestyle without one. However, a gym will afford you many different options in terms of equipment and you will find a controlled environment to be beneficial in this quest.
3. Positive/Patient Attitude Required- The process I’m advocating is not a short one. Like all exercise related gains/losses, there are no easy ways (well, legally anyway) to get results quicker than they are possible. My program is based on you making little strides with each workout. The cumulative effort will result in the desired effect.
4. Find the Right Way- As I said, your gym should offer a number of different options to upgrade your cardio endurance. Some of these options could be: Stepmill, treadmill, StairClimber, Elliptical machines and rowing machines. Try them all on a limited basis to see which one your body responds well to. Personally, my knees do not respond to running on the treadmill very well and I find that my body doesn’t get as good a workout on the exercise bike as it does on some of the other machines. Find two or three machines that fit your body’s needs.
5. Slowly but Surely- Start out on a level that is comfortable for you and do the exercise for 30 minutes. The next workout, alternate between that level and the next highest one every minute. The third workout, make the higher level the predominant one by doing two minutes on it to every one of the first level. The fourth, make it a 3:1 ratio. Keep going in this fashion until you are doing a full 30 minutes at the new level. Then you can keep increasing the intensity as you go along.
6. Be Consistent- This program will only work if you are committed to exercising at least 3-4 times a week. It should take 14 workouts to make the higher level your base. That’s around a month’s worth of workouts. Be patient and realize that, in the beginning, progress will be slow but, in time, you’ll be exercising at a much higher rate.