The 16 best exercises to increase your physical endurance

A selection of the best exercises to boost your physical endurance with simple routines.

Do you get tired every time you go to do a minimum physical effort? Have you started practicing sports and you get frustrated when you see that you don't last too long? Don't despair, because sooner or later you will be able to increase your endurance.

But of course, to do this you need to be consistent and use some tricks to improve our Cardiovascular health, which after all is what determines how fast we get tired when we do sport.

Fortunately for you, below you will be able to see which are the best exercises to increase your physical endurance, both aerobic and anaerobic.What are you waiting for to know them?

What is physical endurance?

It is common for people who have just joined a gym or who have decided to start an exercise routine to soon become demotivated when they find it difficult to keep up the pace. But as demotivating as this may seem, there is no reason to get discouraged, because if you are consistent, sooner or later you will get there, if you are consistent, sooner or later you will be able to gain a little more endurance, increasing it and enduring longer in your workouts..

When we talk about physical endurance we refer to the ability to carry out a physical activity or a specific effort for as long as possible, resisting the maximum effort without compromising physical performance. When exercises are performed to improve our physical endurance, the aim is to increase our heart rate and maintain this elevated frequency for a longer period of time through training. This will not only help us to improve physical endurance, but also to burn more carbohydrates, fat and calories during training. during training.

There are two main types of endurance.

1. Aerobic endurance

Aerobic endurance is the one that allows us to perform a light or moderate effort for an extended period of time.. It is the type of physical endurance that we test when we perform exercises such as running, swimming or cycling.

2. Anaerobic endurance

Anaerobic endurance refers to the ability of a person to perform a high intensity effort for a short period of time.. This type of endurance is the one we use when we are doing strength exercises such as weight lifting.

Recommended exercises to improve your physical endurance.

Virtually any type of physical activity contributes to increase our physical endurance, although not all of them work the same way. Here are the 16 best exercises to increase your endurance.

1. Brisk walking

Let's start with the simplest exercise of all: brisk walking. Picking up the pace a bit while walking or at home moving around is an easy and simple way to improve our endurance. Brisk walking is something that does not involve much difficulty and, although it is not a high-performance sport, it is a good way to prevent our bodies from becoming fatigued, is a good way to prevent our muscles from atrophy due to sedentary lifestyles..

2. Running

Jogging, running, jogging, jogging ... there are several names that have become fashionable to describe an activity as simple but as good for our health as running outdoors. In addition to improving our cardiovascular endurance, running is an activity that has the advantage of being totally free and allows us to get to know our place of residence from a totally new perspective.

It is recommended not to start too intense, going little by little and being well prepared in the first sessions bringing with you water and some energy bars. As we get into the habit of running, we will increase the duration of the race and also the speed and, also, the speed, demanding more and more a little bit more to our running.

3. Use the bicycle

The bicycle is a vehicle that has as advantages the fact of being respectful with the environment, being easy to park it and, in addition, it is a very good way to exercise while we travel to work or school.

Cycling is an ideal physical endurance exercise because it activates our cardiovascular system, although it requires using it at an accelerated pace.Although it is required to use it at an accelerated pace. The faster we ride the bike, the higher our heart rate and the more energy demand our muscles will have.

4. Dance

Dancing is not only a fun activity that allows us to have a great time with other people, but also a great way to burn calories.. There are many types of dance, each with different levels of physical demand and among the most popular is Zumba. If we introduce sessions of 30 minutes of intense dance between two and four times a week we will be able to improve our physical resistance considerably.

5. Jumping rope

It may seem a simple exercise because it is very popular among children, but the truth is that jumping rope is an activity that can not miss in the life of every good athlete.

The reason is that although it may seem easy, it is actually a very demanding activity that, if done at a fast pace for about 10 to 15 minutes, can have great benefits for our body in the medium term. for our body in the medium term. Of course, it is recommended to be careful because jumping too many times without watching the technique can damage our knees.

6. Strength exercises

By strength exercises we refer to any exercise in which we use our own body as weight and serve to improve our strength. Among them we find the flexiones, the abdominals, the planchas and other exercises of for the style.

Most of them serve to increase anaerobic endurance, although aerobic endurance is also improved depending on the speed and intensity with which they are performed.. The objective is to increase the number of repetitions, watching the technique and posture to avoid possible injuries.

7. Doing squats

Squats are among the strength exercises, but we put them aside because they have the advantage that they can be done in the following way they have the advantage that they can be done anywhere and at any time, without the need for equipment.without the need for equipment, space or time. We can do squats in our office at work, while we are using the elevator, watching TV or waiting at the bus stop. If we make them a habit in our lives, it will help us to increase our resistance in the long term.

8. Swim

Swimming is one of the best exercises to increase your physical endurance. Swimming burns a lot of calories and activates many muscle groups. If you have a special pool or can swim in the sea, it is advisable to swim at intervals of about 100 meters, to swim at intervals of about 100 metersalternating with short rest periods.

9. Team sports

All team sports improve physical endurance, both aerobic and anaerobic. Basketball, soccer, rugby? any is valid to increase our cardiovascular endurance, in addition to keeping us in shape making us gain muscle mass and burning fat..

10. Climbing stairs

Climbing stairs may not seem like much of a workout, but if Rocky Balboa used this technique to train, there's a reason. Climbing stairs at a fast pace is an ideal exercise for strengthening leg muscles.It also has the great advantage of forcing us to breathe properly while we do it.

Also, it should be said that we must be careful, only being recommended for those who enjoy healthy knees and joints able to withstand the impact.

11. Exercise machines

One of the best ways to improve our physical condition is to use these exercise machines in high intensity intervals, taking our body to the maximum for a few seconds, increasing the pulsations and then return to a moderate pace and continue training. and continue training.

There are machines, such as treadmills or exercise bikes, that can be used to do exercises that we could really do outdoors but have the advantage that you can adjust the intensity, emulate climbing a hill and increase the speed, in addition to having training programs and varied circuits.

12. Circuit training

Circuit training is a fun and intense way to improve your endurance. In them we can incorporate practically any of the exercises that we have seen before, serving both to improve our endurance and to improve our speed.They can be used to improve both aerobic and anaerobic endurance.

This type of training circuits are always among the exercises that athletes do to improve their physical condition, whatever their sporting specialty, the key being to work different muscles so as not to exhaust them.

13. Weight-bearing exercises

Weight-bearing exercises are ideal for improving anaerobic endurance. They are all those exercises that involve activating the muscles to make a considerable physical effort, but for a short period of time. but for a short period of time, such as lifting weights, using a medicine ball, punching a punching bag, Russian dumbbell...

14. Stretching

Although it may seem an unimportant activity, the truth is that it is essential to stretch both before and after practicing a sport.

The reason for this is not only that they serve to improve our resistance, but also to avoid injuries. If they are done before, they serve to prepare the muscles for the great effort that they are going to make later, and if they are done after, the stretching is very important.and if they are made after the stretching they relax the muscles, avoiding the injuries.

15. Rowing

Rowing is a sport that can be practiced both in a team and alone. This physical activity helps to gain strength in the arms, back and shoulders, as well as to improve the posture of the spine.It also helps to improve the posture of the spine.

It works several muscles such as the dorsals, rhomboids and trapezius. Since so many muscles are activated and a lot of effort is made, despite being a light impact exercise, this physical activity is one of the best exercises to increase your physical endurance.

16. Cleaning the house

More than one will have been a little surprised with this peculiar exercise. "What good is cleaning the house going to do me?" wondered Daniel LaRusso when he had to do chores for Mr. Miyagi in the movie Karate Kid (1984). Cleaning not only involves dusting, but also moving the sofa, bringing boxes back and forth, mopping and various activities that, while not going to be considered an Olympic sport, do help us to increase our physical endurance.

And having seen this last exercise, you no longer have an excuse to increase your physical endurance. If you can't join a gym or for whatever reason you can't leave the house, at least you have the option of cleaning the house.. Put it into practice and encourage you to gain in health, in addition to having a little more tidy the house, that maybe it's about time ....