The 16 best exercises to increase your physical endurance

Do you get tired every time you do a minimum physical effort? Have you started practicing sports and get frustrated when you see that you can't hold out too much? Do not despair, because sooner or later you will be able to increase your resistance.

But of course, for this it is necessary to be constant and use some tricks so that our health cardiovascular improvement, which after all is what determines how quickly we tire when let's do sports.

Fortunately for you, below you can see what they are the best exercises to increase your physical endurance, both aerobic and anaerobic. What are you waiting to meet them?

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What is physical endurance?

It is common for people who have just joined a gym or who have decided to start an exercise routine are soon demotivated when they find it difficult to keep up. But as demotivating as this may sound, there is no reason to break down since, if you are constant, sooner or later you will gain a little more resistance, increasing it and lasting longer in training.

When we speak of physical resistance we refer to the ability to carry out a physical activity or a concrete effort for as long as possible, with maximum resistance to effort without compromising performance physical. When exercises are performed to improve our physical resistance, what is intended to achieve is increase our heart rate and maintain that high rate for a longer time based on to train. This It will not only help us improve physical resistance, but also burn more carbohydrates, fat and calories during the training.

There are two main types of resistance.

1. Aerobic resistance

Aerobic endurance is what allows us to make light or moderate effort for an extended period of time. It is the type of physical endurance that we put to the test when we perform exercises like running, swimming or cycling.

2. Anaerobic resistance

Anaerobic resistance refers to a person's ability to exert great intensity for a short period of time. This type of resistance is what we use when we are doing strength exercises such as weight lifting.

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Recommended exercises to improve your physical endurance

Virtually any type of physical activity contributes to increasing our physical endurance, although not all of them work the same. Next we will see the 16 best exercises to increase your physical resistance.

1. Walk fast

We started with the simplest exercise of all: fast walking. Picking up your pace a bit while walking or at home moving from here to there is an easy and simple way to improve our stamina. Walking fast is something that does not involve much difficulty and, although it is not a high-performance sport, It is a good way to prevent our muscles from atrophying due to sedentary lifestyle.

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2. To run

Jogging, running, jogging, jogging... there are several names that have become fashionable to describe an activity as simple but as good for our health as running outdoors. In addition to improving our cardiovascular endurance, running is an activity that has the advantages of being totally free and allow us to know our place of residence from a totally new.

It is recommended not to start too intense, going little by little and being well prepared in the first sessions bringing water and some energy bars. As we get into the habit of running, we will increase the duration of the race and, also, speed, demanding more and more a little more from us.

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3. Use the bike

The bicycle is a vehicle that has the advantages of being respectful with the environment, being easy to park it and, in addition, it is a very good way to exercise while we commute to work or to the school.

Cycling is an ideal physical resistance exercise because it activates our cardiovascular system, although it is required to use it at an accelerated rate. The higher the speed using the bike, the higher our heart rate and the more energy demand our muscles will have.

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4. Dance

Dance It is not only a fun activity that allows us to have a great time with other people, but a very good way to burn calories. There are many types of dance, each with different levels of physical demand and among which we have the most zumba. If we introduce 30-minute sessions of intense dancing between two and four times a week, we will improve our physical resistance considerably.

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5. Jump rope

It may seem like a simple exercise because it is very popular with children, but the truth is that jumping rope is an activity that cannot be missed in the life of every good athlete.

The reason is that Although it seems easy, it really is a very demanding activity that, if carried out at a fast pace for about 10 or 15 minutes, can bring great benefits for our body in the medium term. Of course, it is recommended to be careful since taking many jumps without watching the technique can damage our knees.

6. Strength exercises

With strength exercises we refer to any exercise in which we use our own body as weight and serve to improve our strength. Among them we find push-ups, sit-ups, planks and other such exercises.

Most of them serve to increase anaerobic resistance, although aerobic resistance is also improved depending on the speed and intensity with which they are done.. The objective is to increase the number of repetitions, watching the technique and posture to avoid possible injuries.

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7. Do squats

Squats are part of strength exercises, but we put them aside because have the advantage that they can be done anywhere and at any time, without the need for material, space or time. We can do some squats in our work office, while we are using the elevator, watching TV or waiting at the bus stop. If we make them one more habit in our lives, it will help us to increase resistance in the long term.

8. To swim

Swimming is one of the best exercises to increase your physical endurance. Swimming we burn a lot of calories, in addition to activating many muscle groups. It is recommended that, in case of having a special pool or being able to swim in the sea, swim at intervals of about 100 meters, alternating with short rest periods.

9. team sports

In all team sports, physical endurance is improved, both aerobic and anaerobic. Basketball, football, rugby... Either is valid to increase our cardiovascular endurance, in addition to keeping us in shape by gaining muscle mass and burning fat.

10. Climbing stairs

Climbing stairs may seem like a small thing to train, but if Rocky Balboa used this technique to train, it would be for something. Climbing stairs at a fast pace is an ideal exercise to strengthen your leg muscles, in addition to having the great advantage that it forces us to breathe properly while we do it.

Likewise, it should be said that you have to be careful, only being recommended for those people who enjoy healthy knees and with joints capable of withstanding the impact.

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11. Exercise machines

One of the best ways to improve our physical condition is to use these high intensity interval exercise machines, taking our body to the maximum for a few seconds, increasing the pulsations and then returning to a moderate rhythm and continue training.

There are machines, such as the treadmill or the exercise bike, that are used to do exercises that we could really do outdoors but they have the advantage of that you can adjust the intensity, emulate that you are climbing a hill and increase the speed, in addition to having training programs and circuits varied.

12. Training circuits

The training circuits are a very fun and, at the same time, intense way to improve our physical resistance. In them we can incorporate practically any of the exercises that we have seen before, serving both to improve our aerobic and anaerobic endurance.

These types of training circuits are always among the exercises that athletes do to improve their physical condition, whatever your sports specialty, the key being to work different muscles so as not to exhaust them.

13. Exercises with weight

Weight-bearing exercises are ideal for improving anaerobic endurance. They are all those exercises that involve activating the muscles to make a considerable physical effort but for a short period of time, such as lifting weights, using the medicine ball, punching a punching bag, Russian dumbbell ...

14. To do stretches

Although it may seem like an unimportant activity, the truth is that stretching is essential both before and after practicing a sport.

The reason for this is not only that they serve to improve our resistance, but they also prevent us from having injuries. If they are done before, they serve to prepare the muscles for the great effort that they are going to make later., and if they are done afterwards, the stretches relax the muscles, avoiding injuries.

15. Row

Rowing is a sport that can be practiced both as a team and alone. This physical activity allows you to gain strength in the arms, back and shoulders, in addition to helping to improve the posture of the spine.

Various muscles such as the lats, rhomboids and trapezius are worked. As so many muscles are activated and a lot of effort is made, despite being a mild impact exercise, this physical activity is one of the best exercises to increase your physical resistance

16. Clean the house

More than one will have been a little surprised with this peculiar exercise. "What good is cleaning the house going to do?" Daniel LaRusso wondered when he had to do the tasks to Mr. Miyagi in the movie Karate Kid (1984). Cleaning involves not only dusting, but also moving the sofa, bringing boxes to and fro, mopping and various activities that, although they are not going to be used for cleaning to be considered an Olympic sport, do help us to increase our physical resistance.

And having seen this last exercise, you no longer have an excuse to increase your physical endurance. If you can't join a gym or for whatever reason you can't leave the house, at least you have the option of cleaning the house. Put it into practice and be encouraged to gain in health, in addition to having a little more tidy up the house, which perhaps it is about time ...