How to Build Endurance

Whether you are looking to improve your physical condition to run a marathon or whether you just want to be able to take a step aerobic class, the first step in getting there is building up your endurance. Endurance refers to the heart’s capacity to pump blood and oxygen more effectively so your muscles are able to give their best during exercise.

Instructions

    • 1

      Take up a sport that requires long periods of physical activity with a steady effort. Examples include jogging, swimming, and biking. Anything that requires a brief but intense burst of energy (such as sprinting or weight lifting) is unlikely to improve your endurance, as you need to focus on long periods of activity rather than short ones.

    • 2

      Start up slow if you are out of shape. If you haven’t exercised in a long time, going out for a run will do little to improve your endurance, as you will get tired too fast. Instead, start with power walking, then move on to jogging, and eventually to running. This will give your heart time to adjust to the new routine

    • 3

      Join the gym. Treadmills, bicycles and steppers are great machines to help you build endurance. They are also easier on your body than running outside, where the elements (wind, temperature, uneven terrain) make it more difficult for your body to adjust to the heavy exercise.

    • 4

      Try hiking. It’s better for your knees than running and it gives you the chance to slow down and enjoy the scenery if you get too tired and need a break. Walking uphill can be harder than running, though, so pace yourself and don’t venture too far in your first week of training.

    • 5

      Be consistent. Endurance is built over time, as your cardiovascular health improves. It takes a minimum of four weeks (usually six to eight) to build a fitness base, after which you can start upping intensity every month.