How to improve endurance when exercising: Cardio Exercises (aerobic exercise)

Y's Guy · **Site Rank:** Moderator

I have tried a couple of different ways and found that intensity beats duration.

By duration, I mean trying to improve your endurance by going the full length of time but doing it slowly so as not to get too tired and slowly raising the intensity to where you want to be.

versus

Intensity on the other hand is maintaining the intensity level were you want to be and slowly lengthening out the time at which you can maintain that level.

I have found that you get more improvement on expanding time versus expanding intensity level due to the fact that I feel like I can see results better from this standpoint. I can push myself that extra 15 second or 1 minute longer to reach a goal versus having to push myself the entire time even though it doesn't feel that much different because you can only raise your pace so much.

What about y'all, do you know of any better ways to improve endurance? What do you like the best?

tammy · **Site Rank:** Site Admin

I have found that improving endurance is one of the hardest things to do when working out because the only way possible I think you can do it is by pushing yourself past the comfortable level of working out. In order to improve your endurance you have to go harder than you thought it was possible to do. For example, if you think sprinting at a speed 9.0 on the treadmill for 30 seconds is the fastest you can do, try 10.0 for 30 seconds next time and you will surprise yourself. And then the next time that you do the speed 10.0 for 30 seconds it will be easier. If jumping up from 9.0 to 10.0 is too drastic, try going to 9.5 first.

Y's Guy · **Site Rank:** Moderator

So what if you want to run 1 minute at 10, but right now you can only go 30 seconds at level 9... where would you start?!? Would you try to go for improving time first or intensity?

Laughing Gravy · **Site Rank:** Moderator

Couldn't it be done by alternating periods of high intensity and lower intensity. The Swedes call it 'fartlek' (hilarious I know, but it means speed play or some such). Alternating periods of high intensity and lower intensity.

i.e.- running at a comfortable level for a minute, then running at a high level for thirty seconds, rinse and repeat. You make the big effort in the high intensity part, then recover in the lower. By repeating this, your endurance levels are built up.

They like to do a lot of this in the British Army, to get the squaddies fit.

tammy · **Site Rank:** Site Admin

Y's Guy wrote:

So what if you want to run 1 minute at 10, but right now you can only go 30 seconds at level 9... where would you start?!? Would you try to go for improving time first or intensity?

I think I would try and go for time first. First I would work my way up until I am able to do 1 minute at level 9 and then once I mastered that I would move up to level 10 and try and do it for 30 seconds. After you can do level 10 and 30 seconds, then work your way up to level 10 at 1 minute.

tammy · **Site Rank:** Site Admin

Laughing Gravy wrote:

Couldn't it be done by alternating periods of high intensity and lower intensity. The Swedes call it 'fartlek' (hilarious I know, but it means speed play or some such). Alternating periods of high intensity and lower intensity.

i.e.- running at a comfortable level for a minute, then running at a high level for thirty seconds, rinse and repeat. You make the big effort in the high intensity part, then recover in the lower. By repeating this, your endurance levels are built up.

They like to do a lot of this in the British Army, to get the squaddies fit.

Yes, this is definitely one way up building up your endurance. It is also called interval workouts. Lots of different aerobic machines in the gym have interval programs already built in that you can choose from. This is a great way to help build your endurance.

Y's Guy · **Site Rank:** Moderator

Thanks for the input. It's always good to hear different opinions!

cr1113 · **Site Rank:** Healthy Acquaintance

What I am trying to do is lengthen my time of jogging. I'll find a landmark past where I usually stop and tell myself I am going to make it to the landmark. It is pretty hard the first few days and sometimes I don't make it, but then after a couple weeks it gets easier. So now what I want to do is start timing myself to see if I am improving my time.

Y's Guy · **Site Rank:** Moderator

Great idea...

tammy · **Site Rank:** Site Admin

Timing yourself to see if you are improving is a great idea.

LongTail · **Site Rank:** Healthy Acquaintance

I've been jogging too, but only once a week. But I play basketball and other sports too so I basically exercise 3 times a week. On Saturdays, the most I have jogged was 2 km. Should I increase it weekly? Or should I stay at 2 km and beat the time per week?

tammy · **Site Rank:** Site Admin

I would do both. I run a 5K every Wednesday and then 2 or 3 of the other days I run about 1 mile. With the 5K, I just try and finish it with a decent time, but with the mile runs I try to get faster each time.

Y's Guy · **Site Rank:** Moderator

What do you want to accomplish? If your goal is to increase your cardio capacity then you should increase both... If its to get faster and in better shape for basketball then going as fast as you can for a shorter burst is better... if you are going for overall heart health a slower-paced, longer run that elevates your heart rate will offer less wear and tear on the joints. What do you want to get out of your exercise?

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