Aerobic exercises speeds up your heart rate and breathing, which increases the endurance.
Aerobic exercises also helps to relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise good HDL cholesterol. Also, it can help in weight loss, and can lower bad LDL cholesterol levels. That is why we should work towards aerobic exercises to improve over health and build endurance.
Other than these benefits, aerobic exercises reduce risk of heart disease, stroke, type 2 diabetes, various types of cancer etc.
Today, we have discussed some aerobic exercises to increase endurance. These are:
Marching in place:
all you need to do is stand tall with feet together and arms at your sides. Then, bend your elbows and swing your arms as you lift your knees. You can do this while standing at particular place or even you can march four steps forward, and then four steps back. Things to keep in mind are that you should look straight ahead, and keep your abs tight while breathing comfortably.
here, you need to stand with your feet and shoulder-width apart, arms at your sides. Then, slowly bend your hips and knees, as if you’re sitting on a chair. Let your arms stretched forward to help you balance. Keep your back straight. Then slowly return to the starting position. Repeat it for 8-12 times. To do it smoothly, shift your weight into your heels.
Single knee rotation:
to begin with, you need to lie on your back with your legs extended on the floor. Then bend your left knee and place your left foot on your right thigh. Grasp your left knee with your right hand and pull it across your body toward your right side. Hold this position for 10 to 30 seconds. Then return to the starting position and repeat on the other side.
Standing knee lift:
To start, stand up straight with your feet together and your hands on hips. Then, lift your left knee toward the ceiling as high as is comfortable. Hold, and then slowly lower your knee to the starting position. Repeat it for 3-5 times. Then perform it with right leg. Keep your chest lifted and shoulders down and back.
it makes muscles longer and more flexible and reduces pain and the risk for injury. To begin with stretching, arm up your muscles first, with a few minutes of repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles. Then perform stretches for the calves, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back.
balance-focused exercises, such as tai chi or yoga can be done to maintain your balance, even if you feel you don’t have balance problems. It include standing on one foot or walking heel to toe, with your eyes open or closed, walking on uneven surfaces etc. You can work out to strengthen your leg muscles with exercises such as squats and leg lifts.
strength training builds the lost muscle mass back. Strengthening your muscles stimulates bone growth, lowers blood sugar, help in weight control, improves balance and posture, and reduces stress and lower back pain and joints. A strength training program likely include body weight exercises like squats, push-ups, and lunges, and exercises involving resistance from a weight machine.
All these techniques of aerobic exercises when done on regular basis can significantly improve our muscle endurance. It is not age dependent that one should start it from early life only. You can do it in whatever age you are. But yes, do consult your physician before so that they can set a fitness or exercise chart for you better.