How to Build Physical Endurance

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Running is one of the best way to build your physical endurance, especially if you use stairs. Find out how to build physical endurance with help from a fitness instructor and yoga teacher in this free video clip.

Part of the Video Series: Personal Fitness & Health
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Video Transcript

Hi my name is Chris Zeitler, and I'm with True Body Movement. I'm a wellness and fitness coach and I'm here to talk about that age old question how do you build endurance. So running is one of the best ways to build your endurance and if you add stairs to the mix you're actually giving yourself another opportunity to increase your endurance and so today we're going to work on having your stairs accentuate your workout with a few intervals so the idea is to take your run up the stairs, maybe walk down, take your run up the stairs and then maybe walk down. We'll do that and the goal is to build your heart rate up slowly over time and get in the habit of challenging yourself so that you get stronger every time you do the activity. So I'm going to show you a couple different techniques, one you're actually going to take a run skipping a stair which is one of my favorites because it gives you a little more agility and jump in your run. So we're going to take a big two step stairs at a time, running up and then one step on the way down. This is a little safer than trying to do two stairs on the way down. Now you can also do a technique where you run small stairs and you run really really quickly. So we're going to try that to build our endurance as well. So small steps very very fast and then turn, come down and then one of the other things is to remember to stretch both before and after your stair workout. The first stretch is to take your heel and press it off the back of the stair. Make sure you stretch your calf and the other stretch will be to take your foot and pull it back and stretch the front of your thigh. This is called a quadricep stretch. And when you've finished your stretch, when you've done about four to six rounds of stairs, hopefully you want at least maybe 50 to 60 stairs to go up and down. Your idea is to keep building over time, getting more and more endurance, building the strength in your legs and your heart and eventually adding to whatever activity you're doing in your day-to-day life. This is Chris from True Body Movement. Thanks for tuning in and I hope you enjoyed our little tip on working your endurance, building your endurance.

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