Most of us, whenever we start exercising or working out, it is usually to reach a fitness goal in a short amount of time. Wherein we join the gym with enthusiasm and quickly start to work out extensively or suddenly start running long distance to achieve our goals. But most of us then fail to reach our goals or end up with a physical injury due to sudden exertion. What we don’t realize that one needs to condition their body to exercise and physical activities slowly rather than jumping suddenly into it. For example, a person can’t run a marathon in one day but needs to practice running and improve endurance for 2-3 months before the race. Which is why we need to consistently and patiently build our endurance and stamina; only then we can achieve our fitness goals.
To achieve your fitness goals, here are a few tips that one can easily follow to increase their endurance consistently and safely:
A favourite by many, brisk walking is a moderate-intensity cardio exercise. One can control the speed of their brisk walk as per their level of stamina and slowly work towards increasing it. Through this, one can improve their fitness levels by consistent activity and build endurance. Studies have shown that brisk walking can help manage various health conditions such as heart disease, high blood pressure, type 2 diabetes, etc. It has also proved to be beneficial to strengthen your bones and muscles while also improving your balance and coordination.
A great way to keep fit, swimming is an excellent exercise that helps one build endurance. It is a moderate to high-intensity exercise. If you don’t swim every day, then start slow with a few laps and then work towards increasing the number of laps or time in the pool. There are different styles of swimming one can perform to target various muscles of the body. It keeps your heart rate up promoting cardiovascular fitness. It also helps maintain a healthy weight, healthy heart and lungs, along with toning muscles and building strength as well.
Dancing is a great way to burn fat, to boost stamina and build lasting endurance. It is a fun-filled fitness activity. One can choose from various forms of dance such as aerobics, Zumba, freestyle, etc. any of them that gets your heart rate going will help you build endurance. Dancing for fitness helps you in many ways such as, helps develop muscular strength, endurance, motor fitness, increases aerobic fitness, maintain weight, betters coordination, agility and flexibility. It also promotes stronger bones and has shown to reduce the risk of osteoporosis.
Enjoyed by people of all ages, cycling is a healthy low-impact exercise. Depending on your requirement, you can turn cycling into a medium to high impact exercise as well, especially with an indoor cycling class. It is one of the best forms of cardio that helps build your endurance. It has several benefits such as increased muscle strength, flexibility, improves joint mobility, posture, coordination, it strengthens bones, decrease stress levels and body fat levels. It is a great workout that you can practice every day.
Another terrific exercise, stair climbing has aerobic benefits and also helps tone muscles in the legs and buttocks. With walking and running, your body moves in a horizontal pattern. The leg muscles repeatedly lift your body against gravity and is an excellent way to build endurance. It’s become a popular form of exercise that people have been participating in vertical marathons which require staircase climbing. Some of its benefits are that it helps you burn calories at a faster rate, builds lower body muscle mass, reduces cholesterol levels and increases energy and stamina.
With inputs from By Hitesh Chhabria, Personal Training Head, Gold’s Gym India (Mumbai)
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