Types of Endurance Exercises
Endurance workouts can be classified as low intensity or high intensity. A high-intensity endurance workout is one that is performed at a higher rate of speed and then decreases with time. Low-intensity endurance workouts are the ones that are done at a slower pace and with a shorter duration. These types of workouts are normally suggested for people who want to lose weight, improve their cardiovascular fitness, and improve their fitness level.
An endurance workout basically requires the use of high-intensity cardiovascular exercises coupled with steady-state resistance training. When you perform both these types of exercise, the body works twice as hard and consequently, your body’s ability to sustain movement decreases. Therefore, it requires that you do something to reverse this process. You have to use a certain amount of energy (calories) and you have to do this for a long period of time.
What is important in endurance workouts is that you make sure that you are working on the different muscle Endurance zones. In order to do so, you need to incorporate several high-intensity exercises like cycling, row, rowing, and running in addition to steady-state activities like walking, stair climbing, and swimming. In a way, your workout should be divided into four zones – muscle endurance, aerobic conditioning, muscular endurance, and flexibility. Cycling is considered to be one of the best all-round exercises and is ideal for improving your cycling endurance. The great thing about cycling HIIT workouts is that they can be performed indoors and outdoors.
Bike sprints are considered to be an effective and efficient workout for improving your cycling performance and for building up a good Cycling aerobic conditioning. Bike sprints are done on an alternating course with a short break in between them. This particular workout is ideal if you want to test your individual cycling strengths. Cycling at an easy pace for the first part of the sprint then building it up to moderate intensity for the last part is one of the most effective cycle sprint workouts. You can even choose to add some resistance to your bike sprint workouts by using an exercise ball or some resistance bands.
The single arm dumbbell snatch is a very intense single arm exercise which is ideal for targeting the biceps and forearms. To perform this workout, you need to pull a weightbell from between your legs under your body and grab it with both hands. Make sure that your elbows are slightly bent and you use proper form when doing the snatch. Do as many reps as you can with three sets of fifteen, but adjust the weights as you feel stronger.
Another excellent cardio endurance workout includes rock climbing. It requires you to climb a set amount of stairs at a fast pace with a two-minute rest between each set. You can increase perceived exertion by using resistance or by adding an incline, or by changing the level of difficulty. There are many other options you have, including running, sprinting, cross country skiing or elliptical machines, so take a look at all your options and find the one that works best for you!