{"id":16749,"date":"2020-06-03T07:00:16","date_gmt":"2020-06-03T05:00:16","guid":{"rendered":"https:\/\/trifocusfitnessacademy.co.za\/?p=16749"},"modified":"2022-10-19T12:58:23","modified_gmt":"2022-10-19T10:58:23","slug":"how-regularly-should-you-do-cardio-to-create-endurance","status":"publish","type":"post","link":"https:\/\/trifocusfitnessacademy.co.za\/personal-fitness-training-blog\/how-regularly-should-you-do-cardio-to-create-endurance\/","title":{"rendered":"How regularly should you do cardio to create endurance?"},"content":{"rendered":"

Cardiovascular<\/a> exercise is a vital aspect of any workout routine and overall health. Endurance means different things to different people. In sports and exercise, it can refer to the ability to endure extended physical activity for long amounts of time.<\/p>\n

To build endurance you need to combine cardio and strength training. If you build your leg muscles you will be able to propel yourself farther forward with each step you take when running. You will also be able to better absorb the impact when placing added stress on your joints.<\/p>\n

How often to do cardio<\/strong><\/h2>\n

\u00a0<\/strong>Gaining benefits from cardio is easy. A ten-minute run<\/a> once a week can improve your mood greatly. But in order to experience the full benefits and increase endurance, you should do 150 to 300 minutes of cardio exercise, at moderate intensity, every week.<\/p>\n

Combine strength training and cardio exercises<\/strong><\/h2>\n

\u00a0<\/strong>The increased number of muscles you work at the same time, the more it challenges your heart and cardiovascular system. Cardio-only workouts will prevent you from building endurance. Introduce a few strength training days into your workout to build up your endurance.<\/p>\n

More effectively, you can combine your strength training with your cardio exercises to get the best results. You can do a bench press, then jump rope for a minute followed by overhead press and then a few sprints.<\/p>\n

Decrease your rest time between sets<\/strong><\/h2>\n

\u00a0<\/strong>If you are aiming to build up greater endurance your rest times should be much shorter. You should only take a break when you physically feel like you can\u2019t do more. Select a series of exercises to repeat one after the other for at least three rounds. For example, you can do ten squats, ten pushups, ten sit-ups and then jump rope. Repeat this circuit three times.<\/p>\n