Endurance stamina training

There are various types of endurance stamina training, each of which will get you in good shape. The benefits of endurance stamina training are well-documented and supported by research.

They include :

• Improved cardiovascular system (heart and lungs)
• Weight loss
• Improved muscle tone
• Better sleep patterns

Popular forms of endurance stamina training include :

• Running
• Walking
• Cycling (outdoors and stationary)
• Rowing
• Stepper
• Cross-trainer
• Cardio classes

Getting started is easy. To achieve results you need to put together a simple plan that includes the following:

• Warm-up - start your activity at a gentle pace and gradually build up speed.
  
  
• Duration - the minimum length of a session should be around twenty minutes. Anything less won't achieve much. If you want to lose weight or get in shape quicker, longer sessions (up to 40 minutes) will be more effective.
  
  
• Intensity - the standard measure is heart rate - workouts should be done at around 65% of maximum heart rate.
  
  
• Frequency - three times per week is the minimum number for good progress. Five times per week is sufficient for most people.
  
  
• Cool-down - at the end of your workout, slow down gradually, then stretch for a few minutes while your muscles are still warm.

Follow these simple steps and your cardio conditioning will soon improve.