1. Begin your workout. Warm up by walking or
slowly jogging for five minutes. This should wake up your muscles and help
stretch out your legs to prepare for the interval training. Interval training
teaches your body to use oxygen more efficiently, improving both your running speed
and your overall endurance.
2.
Run at a moderate pace
for fifteen minutes. Run at a pace that isn’t
too difficult but keeps your heartrate up. Aim for 70-80% of your fastest
running speed.
3.
Begin the interval
training. This is the part of the exercise that improves your
endurance and builds muscle. Run for one minute at your maximum speed, working
hard to bring up your heart rate and exhaust your muscles. Then walk for two
minutes, letting your muscles cool down.
4.
Repeat this process four
times. This should come out to about twelve minutes of
exercise. It doesn’t seem like a long time, but by the end of the twelve
minutes, you should be utterly exhausted. If not, you weren’t pushing yourself
hard enough during the minutes of running.
5.
Cool down. Walk for another five minutes, keeping your pace brisk enough to work out
your muscles but slow enough to lower your heartrate. By this point, you should
be surprisingly exhausted for such a short workout. If not, you need to raise
your heartrate more during the interval training.
6.
Push yourself. Try to do interval training at least once a week. However, make sure you
don't do this exercise more than twice in a ten day period or you may hurt
yourself. After a few weeks of interval training, make the exercise harder for
yourself by shortening the cooldown time during the interval training to one
minute instead of two.
Hi, I´m beatriz and i have decided to put this post because I think all of us want to improve our endurance, for example to do the Copper text, which we sould have a lot of endurance to resist as more as we can.
ResponderEliminarOne of the most important tihgs for improve is the last one, number six, to push ourself to do sport, always in a moderate way, but if yo do it correctly you are going yo improve, but if you do only sometimes you are going to waste your time.