How can aerobic endurance be improved

Can you now share training programs that can improve aerobic capacity? Can you do it on an elliptical, stationary bike, while weightlifting, etc.? Whenever I am asked a question of this sort, I respond initially with a question of my own: Why? In this case: Why do you want to improve your aerobic capacity? My hunch is that you want to do so to improve your running performance. If this hunch is correct, then what you really want is a training program that will improve your running performance, not one that improves your aerobic capacity only.

This clarification is important, because running performance has numerous physiological contributors, of which aerobic capacity is just one. Too often, runners fixate on a single contributor, mistaking the means for the end, hence training in a one-sided manner that yields less improvement than would a more well-rounded program that addresses all of the important puzzle pieces.

One example is fat burning. The ability of the muscles to burn fat at a high rate is also a valuable contributor to running performance. The most effective way to maximize the fat-burning capacity of the muscles is to do a lot of long, slow runs and eat a high-fat, low-carbohydrate diet.

Then walk more briskly or up hills. Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack. The AHA published a statement in that doctors should prescribe exercise to stroke patients since there is strong evidence that physical activity and exercise after stroke can improve cardiovascular fitness, walking ability and upper arm strength.

Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff. Fitness Basics. Getting Active. Staying Motivated. How much do I need? You need to:. The distance and duration all depends on what you feel comfortable with. Think of a destination to cycle to and then work out the distance on Google Maps. Swimming is an excellent way to work on your breathing technique, which is essential to maximizing your cardio potential.

If the pool size is relatively small meters then around laps would be recommended. Time your swims and whatever time you get at the end, your aim is to beat it on your next go. Lost your password? Home Boxing Boxing See all. Landing the Fundamental Boxing Combination.

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