5 Exercises designed to improve your endurance
Maintaining a healthy balance between study and physical fitness is important. Keeping physically fit can aid your academic pursuits by increasing cognitive ability. In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.
It can be upsetting to find that you run out of breath quicker when climbing stairs or jogging, especially if you used to do those things with no trouble. Endurance is an important measure of your physical fitness. And it’s strongly linked with your cardiovascular health, which is one of the best indicators of your longevity. Muscular endurance is also an important part of a healthy body. Boosting your endurance means improving the health and functioning of your whole body, so it’s a worthwhile cause even if you don’t often find yourself in situations where you need endurance. Here are five exercises to help you improve.
Getting winded while running is common, but you can address the issue by developing a habit of running or jogging on a daily basis. Don’t sprint at all when you’re starting out. Instead, aim to stay at a brisk pace for a long period of time, ideally 20 minutes. As your endurance improves, add more time to your runs. If you find this exercise monotonous, listening to music or an audiobook on headphones can keep it interesting.
2. The Plank
This is a classic exercise for muscular endurance, as it activates a whole train of muscles from your neck down to your ankles. Start flat on your stomach with your hips touching the ground and your upper body supported on your forearms, then flex your lower back and shoulder muscles to raise your hips off the ground. Hold this for as long as possible, then relax. Repeat five times. As you gain endurance, make your reps longer and do more repetitions.
Swimming is a leisure activity for some, but for others, it’s a fantastic way of improving your endurance. You can make swimming into more of an exercise by learning the basic strokes, including breaststroke, backstroke, butterfly, and timing yourself as you complete laps of the pool. Aim for 30-45 minutes of swimming 5 days a week and you’ll see improvements in your endurance.
4. Body Weight Squats
You can add weights to this exercise once you’ve got the hang of it, but using your body weight alone is a great start. This exercise works on your muscular endurance in your glutes and back. Start with your feet a bit wider than shoulder width and your toes pointed ahead. Keeping your weight on your heels, drop down as though you’re sitting in a chair, until your knees are below a 90-degree angle, and drive up to standing. Repeat this at least 20 times and go for multiple sets.
Another cardiovascular endurance exercise that also works out a ton of muscles, biking is a great way of getting from one place to another while also improving your health. You burn 400 calories an hour while strengthening your glutes, legs, and hips, with less risk of strain than resistance training these same body parts. Mountain biking is more strenuous but will further improve your endurance.
We hope you’re feeling inspired. Now get on your bike!
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