The Best Endurance Training Exercises

Circuit Training for Diversity

Many runners and swimmers are particularly interested in building up lower body strength to propel their body forward at a faster rate. Circuit training is a helpful tactic to draw on, thanks to its utilization of short, repetitious exercises in quick succession. Circuit training hits many muscles in short order, which is exactly what’s needed to see results.

To begin a gradual circuit training routine, start out with a knee high bench or similarly tall piece of supporting equipment. Stand on one leg, and start shifting all of your weight to the opposite raised limb, which should be held up and drawn out a little bit behind the body. Slowly lower yourself until the lowered foot touches the ground, and then lift your body back up. Then follow up by shifting weight to the other leg.

Another popular cross training exercise is to hop on one leg, but not freely as you might do in aerobics. First, position one leg on a heavy block that’s raised about six to eight inches. Start hopping with the foot on the ground while holding the one on the block in place. Complete as many hops as you comfortably can, and then switch to the other foot.

Start out slowly with these exercises, performing only two sets per workout session, with the reps measured according to your comfort level. Your body needs to experience growth promoting strain, but not so much that you collapse during your exercises.

Weight Training for Endurance

Implementing the right combination of weight training into your endurance workouts is necessary for building upper body strength. Note that almost any type of light weight lifting will do for endurance purposes, and you shouldn’t resort to heavy lifting for results. The goal is to train muscles, rather than see heavy growth, as with strength training.

A simple pair of dumbbells or a resistance band is a good way to open yourself to diverse upper body endurance training exercises. Try taking a resistance band, holding it with one foot, and then pulling it up from the ground and lowering it, as though you’re punching with an uppercut.

The same sort of punching motion can be done with one dumbbell. Alternate arms, and be sure to swing all the way up to maximize the resistance your body experiences, which is key for retraining these muscles in the manner desired.

Alternatively, swimming several laps in a pool is a fine way to work the whole body, especially the arms. Work your way around the pool as quickly as possible, or go back and forth between the longest sides. Water’s natural resistance is more effective for altering muscles than many commercial weight sets.

With the right approach, endurance training exercises don’t have to be overly painful or feel impossible. To maintain good morale and motivation, be sure to record your completed reps, sets, or times after every session ends.