Exercise – How To Increase Your Endurance

We’ve all had that frustrating feeling of been working out for quite awhile, yet we’ve “hit a plateau” – and cannot seem to build up our endurance beyond a certain point. Here’s one way you can get beyond your plateau, and increase your endurance in your workouts.

First of all, if you’re looking to increase your weight lifting endurance – the best way to do that is by working on your cardio program. Improved cardiovascular fitness, whether done by running on a treadmill, riding an exercise bike, or workout out on a elliptical trainer, is an excellent way to improve your endurance during a resistance training workout.

When you put together your cardio training plan, divide it into three levels. The first level is your intense plan – this is where your training so hard, you can’t talk to anybody during your workout, even if you tried. The second level is your moderate level – this is where you could blurt out a few short words. And, the third level is your recovery level – this is where you could carry on a conversation while working out.

Next, plan your routines. Our plan is based on whether you do your cardio workouts once a week, twice a week, or three times a week. If you workout more than this for your cardio routine, just double up the routines – if you workout four times per week, take the 2x plan, and do it twice during the week.

• Once per week: Do the below “Intense” workout, then do 15 minutes at an easy pace.
• Twice per week: Do the “Intense” workout one day, the “Moderate” one the other day.
• Three times per week: Do “Intense” one day, “Moderate” the next, and “Recovery” the third.

The Workout:

• Intensive: Do an intensive workout of eight alternating sets of 1 minute at hard, 1 minute easy – without rest between sets.
• Moderate: Do five alternating sets of 3 minutes hard / 2 minutes medium without rest between sets.
• Recovery: 25 minutes at an easy pace
  

After a couple of weeks with this workout – you should start to see your endurance improve –both in your cardio workouts, as well as your weight training sessions. Have a great workout!