Instead of forcing yourself to do an exercise you don’t like, think of activities you do enjoy.įor example, if you hate running but love dancing, taking a dance class like Zumba is a great way to improve your aerobic fitness. However, even if you don’t enjoy these activities, there are plenty of ways to improve your fitness. Many people associate getting fit with going to the gym, lifting weights, and running on a treadmill. HIIT training is an advanced form of exercise, and is best suited for people already physically active. An example would be 10-second sprints with a 30-second rest between each sprint.Īlong with improving your cardiovascular fitness, HIIT training may improve your insulin sensitivity, blood pressure, and help you lose abdominal fat. High-intensity interval training (HIIT) involves repetitive bouts of high-intensity intervals alternating with rest periods. For example, if you’re 45, your maximum heart rate would be 175. You can estimate your maximum heart rate by subtracting your age from 220. Your target heart rate during aerobic exercise is 50 to 70 percent of your maximum for moderate-intensity activities, and 70 to 85 percent your maximum for vigorous activities. Two examples of relaxing activities include yoga and meditation.Ī 2016 study found that medical students who underwent six weeks of yoga and meditation had significant improvements in feelings of peace, focus, and endurance. Including stress-relieving activities in your weekly routine can help you relax and improves your ability to handle more intense workouts. Getting more than 300 minutes per week is linked to additional benefits. The American Heart Association recommends getting at least 150 minutes of aerobic exercise per week to strengthen your heart and lungs. Aim for more than 150 minutes per weekĮxercising regularly can help boost your energy levels by helping you sleep better and increasing blood flow throughout your body. This principle involves making gradual increases in either volume or intensity to continue improving your fitness.įor example, if you want to improve your 10-mile run time, you’ll need to gradually make your workouts harder by increasing either:ģ. Overload principleĪnother basic concept for building an effective fitness program is the overload principle. For example, if you build a workout program that consists primarily of upper- body exercises, your upper-body strength will improve but your lower-body strength will stay about the same. It means your body will adapt to the specific type of exercise you regularly perform. SAID stands for Specific Adaptation to Imposed Demands. One of the fundamental components of building an effective fitness program is the SAID principle. Here are some tips for building an endurance program: 1.
You can improve your endurance and stamina by regularly performing aerobic exercise that challenges your lungs and heart. For example, cardiovascular fitness could be measured using a 1.5-mile run test and the result could be compared to benchmarks for certain age groups.Ī variety of tests could be used to measure muscle endurance such as a maximum push-up test for upper-body endurance or maximum sit-up test for core endurance.
Both of these components of fitness can be measured objectively.
There are two components to endurance: cardiovascular endurance and muscular endurance. Physical fitness is often divided into five components: Unlike endurance, stamina itself isn’t a component of physical fitness, but it’s the result of becoming fitter. Stamina for an 85-year-old grandfather might mean having enough energy to play with his grandkids.
#Endurance fitness professional
Having good stamina for a professional basketball player might mean being able to get through an entire game without a dip in performance. It can be thought of as the opposite of fatigue, or the ability to feel energetic for a prolonged period. When people talk about stamina, usually they’re referring to their ability to perform an activity without getting tired.
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