How to Increase Cardiovascular Endurance

A successful conditioning exercise of increasing cardiovascular endurance is running 30/30s. You will learn the principle behind 30/30s and how to execute them.

Difficulty: Easy

Instructions

Things You'll Need:

• motivation
• stopwatch/watch
• running equipment (shoes, apparel, etc.)

1. Warm-up by doing a few 40-50 yard jogs and stretching.

2. Start your stopwatch and begin to jog at a medium pace. Be sure to not run or jog to fast, as you will need to conserve energy for what you will do in step 3.

3. When the stopwatch hits the 30 second mark start sprinting.

4. When the stopwatch hits the 1 minute mark slow your pace back down to a slow jog. The 30 second jog and the 30 second sprint combined are called a 30/30.

5. repeat this process of jogging for 30 seconds and then sprinting for 30 seconds until you can't sprint anymore! If you are just starting this method then I recommend slowly building up your endurance, which means starting off by doing only 2-3 30/30s.

Tips & Warnings

• Because cardiovascular endurance is built slowly, it requires a lot of patience
• Set reachable goals and try your best to attain them
• This conditioning exercise helps athletes of sports where players are in continuous movement of action. Examples of such sports are soccer, basketball, and rugby
• Make sure you properly warm up and cool down
• Do not overdo it! Know your physical capabilities and keep within them

Resources

• 30/30 Endurance Conditioning
• Another 30/30 Endurance Conditioning