How to Improve Aerobic Endurance

HOW TO IMPROVE AEROBIC

ENDURANCE

Interval-based workouts are one of the best ways to

improve aerobic endurance. It’s all a matter of
increasing cardiovascular ability gradually over time
.
 How to Improve Aerobic Endurance

Cycling

With cycling, you can change the gears to alter intensity levels (or
settings when on a machine).
Cycle at a comfortable pace for three minutes and then switch
to a higher resistance gear for one minute.
Repeat this over a half-hour session.
You can try adding an alternating incline to your session to
really test yourself and put your heart to work.
 How to Improve Aerobic Endurance

Running
Running is one of the best ways to improve aerobic endurance and
it is highly compatible with interval training.

First, you can attempt a staggered approach to improving aerobic

endurance:

Jog at a steady pace for two minutes.

Run at a faster intensity for 30 seconds.
Return to a steady pace for two minutes.
Repeat this for 20 minutes.
Then there is the ladder approach to improving aerobic endurance:

Run comfortably for 10 seconds then sprint for 10 seconds.

Run comfortably for 20 seconds then sprint for 20 seconds.
Repeat this while increasing the duration by 10 seconds each time until you
reach one minute, and then rest
 How to Improve Aerobic Endurance

Swimming
Swimming is another form of aerobic exercise that lends itself
readily to interval training. The length of the pool sets your
measures for you. Opt for a HIIT-style approach.
Swim as fast as you can for 30 seconds, rest for 30 seconds or swim fast
from one end of the pool to the other, and swim at a gentler pace on the
return lap.
Repeat for two minutes with a rest between sets.
 How to Improve Aerobic Endurance

AEROBIC ENDURANCE TEST

There are several ways to test your level of aerobic endurance. To
begin, you can set your own tests and create your own milestones.
A simple way is to test yourself once a week on a predetermined
target. For example, a 5km run.
First, find out if you can complete this distance without any breaks.
Then monitor your heart rate and record your maximum heart rate
as you progress, and gradually increase your speed over time
while completing the same distance.
VO2 Max Test

This test requires qualified personnel and specialist equipment, so

isn’t easily done at home. Your VO2 max, or maximal oxygen

consumption, is the amount of oxygen your body can use during

 How to Improve Aerobic Endurance

exercise. Testing requires a subject to perform exercise until

exhaustion while professionals measure oxygen consumption,

carbon dioxide production and volume of air.

Pacer or Shuttle Test

Also known as the “beep test”, this is a running test run over a
20m distance. Participants run back and forth over this distance
 How to Improve Aerobic Endurance

keeping time with “beeps” that set the pace. These beeps become

more frequent over the course of the test, and participants must

run faster until they can no longer keep pace.

Nutrition for Increasing Aerobic Endurance

A diet high in fats and carbohydrates is needed to ensure your

body has sufficient access to muscle and liver glycogen stores

when performing bouts of endurance training.

That said, if weight loss is your objective, then macronutrient
intake must be considered accordingly, allowing for a caloric deficit
while still consuming a relatively high amount of fats and
carbohydrates.
 How to Improve Aerobic Endurance

As with any form of exercise, sufficient protein intake is essential to ensure that

damaged muscle tissue is repaired sufficiently. For those whose focus is

resistance training, recommendations can be as high as 2.2g per kilo of body

mass. For people whose primary objective is increasing aerobic endurance,

then 1.2-1.4g per kilo of body mass should be enough for muscle growth and

repair.

How Often Should You Perform

As with all types of training, this depends on your individual goals.
Aerobic Exercise
If overall health is your primary objective, the NHS
recommendation is 150 minutes of moderate exercise per week.
If your goal is to challenge yourself, such as setting a new 5k PB or
running a long- distance race, then you should train specifically for
these objectives. Design a training programme with a variety of
distances and intensities for up to six days of the week — you can
even include additional resistance training on top.
 How to Improve Aerobic Endurance

Take Home Message

Aerobic endurance training is any form of training that uses oxygen to meet energy
demands and is generally performed at a light to moderate intensity. Your
cardiovascular fitness level is measured
 How to Improve Aerobic Endurance

in terms of the amount of oxygen pumped by your heart throughout your body to your
active muscles.
You can improve your aerobic endurance with frequent endurance
training. Interval-based training, which involves alternating bursts
of light and high-intensity activity, is one of the best ways to
improve aerobic capacity and overall cardiovascular health.