4 cardio exercises improve your endurance

Why is good resistance important?

Cardiovascular training promises numerous benefits for your health and your body. It strengthens your cardiovascular system by, among other things, improving the heart’s oxygen consumption and lowering your heart rate. The respiratory system, muscle metabolism and the immune system also benefit from regular resistance training. Therefore, below we will introduce you to popular exercises with which you can build and optimize your endurance.

These 4 exercises will improve your resistance

1. Jumping jacks

Jumping jacks are an efficient physical exercise that will improve your stamina and coordination and make you sweat. All you need for jumping jacks is sportswear and some space.

How jumping jacks work:

  1. You stand up straight. The legs are hip-width apart, the arms hang loosely by the side of the body.
  2. Jump while spreading your legs. At the same time, raise your arms so that your palms touch above your head.
  3. Then jump back to the starting position.

2. Climbers

Mountain climbers are rightly one of the most popular fitness exercises, as the whole body is trained: the muscles of the legs, abdomen, lower back, buttocks, arms and shoulders are used. in this full body exercise and your stamina is also required. .

How climbers work:

  1. You are in the push-up position on your mat. Your hands are under your shoulders and your gaze is lowered to the ground. Make sure your body forms a straight line.
  2. Alternately bounce one leg forward, toward your core, toward your elbows.
  3. The leg that is not pulled to the elbow remains straight.

Continue reading: The 5 most effective exercises to build muscle >>

3. Jump rope

This exercise brings back childhood memories: jumping rope is not only fun, it’s also one of the best exercises to build and improve endurance. You can also train your jumping power and coordination by jumping rope. Another bonus: Depending on your intensity and pace, jumping rope for 10 minutes can burn as many calories as running for half an hour.

How to jump rope correctly:

  1. Before you start jumping rope, you need to make sure your rope is the correct length. To do this, stand in the middle of your rope. If the ends reach your armpits, the length is optimal.
  2. Find a floor that vibrates with you, wooden or interior floors are ideal. Hard surfaces such as asphalt are not recommended as they are not considered easy on joints.
  3. Take the rope in your hands and place it behind your heels.
  4. Now pull the rope from behind over your head to the front and jump over it.

Advice: Beginners should slowly get used to the load at first. For this reason, interval training is particularly suitable at the beginning. After jumping for 30 seconds, take a half-minute break. Over time, you can increase the intensity, duration, and speed.

4. Plank

With planks, also known as forearm racks, you not only train your endurance, but also strengthen your shoulders and core. You can do the exercise without movement on the floor or on a mat.

How to make the table correctly:

  1. Lie face down. Support your forearms parallel to your body.
  2. The elbows should be at shoulder height.
  3. Now lift your feet and raise your body.
  4. The hips and shoulders should form a line.
  5. Hold the exercise for 10 to 60 seconds before relaxing. At the same time, tighten your stomach.

Advice: Try to avoid arching your back during the exercise.

In the video: Instead of standard cardio exercises: six alternatives for a healthy heart


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