How to take your cardiovascular endurance to next level
Since covid-19 has changed our lives we have to adjust with every situation that comes in front of us. From 2020 we have more reasons than ever to work out and stay healthy due to the pandemic to maintain our fitness and improve the immunity. The most important point is due to the repetitive restrictions we may not be able to leave their houses and end up having to do workout Indoor.
Home workouts have their own advantages. You won’t be able to give excuses on holidays or you won’t be able to blame the weather, lack of time or traffic you get stuck in while driving to the gym. So, if you are committed to achieve your endurance goals, you need to prioritise your fitness in every way possible that can be done by regular exercise and nutritious food.
In this uncertain Times when there are repetitive restrictions on all the gyms, fitness Studios Zumba classes and parks, you can’t risk going outdoors for your training so investing in a treadmill for your home gym is the best way to go about improving your cardiovascular endurance at least till covid19 situation is better. Treadmills are the most popular low impact cardio machines and are often preferred to maintain endurance and also act as an excellent warm up routine. Recently inclined treadmills have been introduced which increases the intensity of workouts and strengths the anti gravity muscles. There are also specifically designed curved treadmills for sprinting. Treadmills are very user friendly so that any member of the family can use it and workout safely, comfortably with privacy and convenience. Treadmills can also be stored in compact spaces as they can be folded and transported easily. Hence less space in your house for a fitness equipment is not a barrier in your fitness journey anymore.
Endurance is a broad term that refers to the ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time. It is one of the main components of physical fitness. Cardiovascular endurance can be gained with repetitive activities that make your heart pump blood faster such as walking, cycling, swimming, or exhausting yourself on a treadmill or cross trainer which involve use of the large muscle’s groups of the body. Muscle endurance (also referred to as local endurance) is the ability of a muscle to contract repeatedly against a resistance and generate tension, and resist fatigue over an extended period of time.
Endurance exercises are characterized by having a muscle contract and lift or lower a light weight or body weight mostly for many repetitions or sustain a muscle contraction for an extended period of time without getting tired and exhausted easily. The key elements ofendurance training are low-intensity muscle contractions, a large number of repetitions, and a prolonged time period. Unlike strength training, muscles adapt to endurance training by increases in their oxidative and metabolic capacities, which allows better delivery and use of oxygen.
Investing in a home gym now is not only will have many benefits but it is also cost-effective option as compared to the money we spend in the gym membership year by year. Once you have necessary equipment start a workout routine. Once you start you would know that the starting period is the most difficult period. To achieve more results, you must also learn how to maintain that range which comes by discipline, progressive overload and consistency you can start your fitness journey to improve your cardiovascular endurance with very minimum and affordable equipment and then start improving day by day.
You can simply start by walking for 45 minutes to 1 hour. 10k steps initially a very practical goal. As your capacity is improved you can start jogging and running. Jumping ropes or any sport also can take you closer to your goal. You can pursue dancing has a hobby even that can a good cardio exercise. For your cardiovascular strengthening you can go for high intensity cardio activities like stair climbing or hiking. The anti gravity movements strengthen the muscles which work against gravity and burn few more calories. nowadays various indoor stair climbing equipment are also available which help you to strength the major muscle groups and they give you better results more quickly.
To stay engaged in physical activity you can try to be a part of any running community or the individuals who are preparing for various marathons. Try to work out with your workout buddy. You can even participate in virtual races that are conducted online in the pandemic in your own houses using your treadmills.
Along with treadmill other cardio equipment can also do wonders in your fitness journey. There are various types of exercise bikes which can also produce resistance if required and cross trainers or elliptical which can provide you versatility and relatively full body workout in your house.
Always focus on your warm up and cool down exercises as it will avoid the injuries or muscle spasm and cramps. Initially try to set realistic goals and try to accomplish them regularly. There can be various exercises and workout routines when it comes to cardiovascular endurance but you need to choose suitable activities according to your current endurance. You need to track your progress and keep adjusting and improving your workout routine accordingly.
For people who are trying to improve their physical fitness one step ahead, home gym is a necessity as far as safety is concerned. Exercise equipment are generally one time investment with lifelong productive outputs. Just make sure that you buy your equipment from reputed brands and make sure the products are durable and the manufacturer is providing warranty.
To conclude everything comes down to everyday habits when fitness is concerned. It is in simple daily habits which are going to take you to achieve your long term goals.
Author: Mrunal Nikam
