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CARDIO

  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

    by Startlivingright.net – Being active is the greatest gift you can ever give to your body. Here are some top reasons why you should never ditch cardio. Cardiovascular...
  • Cellulite definition, causes and how to get rid of it

    by Startlivingright.net – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by Startlivingright.net – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by Startlivingright.net – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by Startlivingright.net – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by Startlivingright.net – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by Startlivingright.net – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by Startlivingright.net – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by Startlivingright.net – Startlivingright.net – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by Startlivingright.net – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by Startlivingright.net – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

Quick and easy tips to boost your endurance

Written by guest author N.P.Burggraaff

Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance will also protect your vital organs and keep your body fat levels low, which will prevent diseases and future health problems. Here are some quick and easy ways to improve your endurance.

1. Take it slow and one step at a time.

One major way to improve your endurance is to take baby steps and progress slowly. Give your body time to get stronger and adapt to your workouts. If you push yourself too hard, you might end up injuring yourself. When you’re injured, it takes even longer to reach your goal! One tactic is to try adding 3 5 minutes to your workout or run every day. This might not seem like a lot at first, but it will eventually accumulate over time.

2. Do some boxing/aerobic exercises

Cardio can be extremely monotonous for some people and the key to boosting your stamina is doing something fun and versatile. Boxing and aerobics like Zumba classes are a great way of improving your stamina and having fun at the same time. Boxing and aerobics is also a great form of high intensity interval training.

3. Music

Music can really boost your performance and make you run that extra mile. Don’t put on a Mariah Carey tearjerker but play something with a good rhythm and run to that beat. There are many inspirational playlists online or you could take some time and make your own playlist.

4. Nutrition

The right nutrition can really elongate your endurance just as the wrong choices can majorly slow you down. A good idea would be to eat carbs before exercise as they release energy quickly and fuel your workouts. Make sure you eat light carbs so you won’t feel so full that you can’t move comfortably. It is recommended to eat about 30 60 grams of carbs before a cardio workout. If the workout is more than one hour, eat again.

Click here to learn more about top foods to eat daily. 

5. Less break time

Even though point 1 says to take it slow, try to take fewer breaks during your workout. For example, if your usual break is 90 seconds, decrease your rest time by 30 seconds. Encouraging your body to recover quicker will increase your endurance in the long run. Better yet, only take a break when you really must. The harder you push yourself, the better (of course within reason!) 

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