[an error occurred while processing this directive] Up Your Endurance - Steven and Chris

Up Your Endurance

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Endurance is your body's ability to meet the respiratory and muscular demands of any activity, whether it is a short sprint or simply carrying your groceries into the house. We all need to improve our endurance to function optimally in our daily lives, to reduce the risk of injury and fatigue, and to simply make everyday activities easier to do. Increasing one's endurance is also a fantastic way to pump up your workout program so that you are able to work out longer or harder and see more results.
 
In any endurance training program, you will want to target the cardiovascular and respiratory system to increase your VO2 max. This is the rate at which your lungs are able to take in and efficiently utilize the oxygen that needs to be delivered to your muscles to meet the demand of your activity.
 
Generally, the fitter your heart and lungs, the lower your heart rate will be. As you put a demand on your body, your heart rate will increase to supply the body with blood and oxygen. When you are done exercising, your heart rate will slow down and recover to its normal heart rate. The fitter you are, the quicker your recovery will be.

THE ENDURANCE AT-HOME CONDITIONING PROGRAM

Sarah Robichaud shows us easy ways to work on our overall endurance right from our own homes. We will explore interval training, strength training and respiratory and cardiovascular conditioning.

Be sure to warm up first. Put some music on and do some light side-step touches or march on the spot.

1. STEP TOE TAPS - Anaerobic conditioning

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Start by tapping alternating toes on a step or raised platform for one minute or until you feel the burn in your legs and you are slightly out of breath. Add on 20 seconds per day to increase your anaerobic endurance.

2. STAIR STEP UPS - Interval training

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Place one foot on a stair and step up-up then down-down with feet alternating each time.  Beginning with maximum effort, after about three minutes, you can start to settle into aerobic conditioning. Try speeding up for one-minute intervals every three to five minutes to help with training your recovery.

3. SKIPPING
- Aerobic conditioning at a sustainable pace

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Try skipping with or without a rope at an easy pace. Begin with eight minutes and add time each session to help increase your V02 max or the amount of oxygen your lungs are able to take in and deliver efficiently to the body to meet the imposed demand.

4. PUSH UPS - Arms and chest

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Push-ups can be done on your knees to begin or with your hands on a chair for a beginner.  Start with six to eight and add a push up every day for a week. Then change the position to make it more challenging. Increase the number and work towards a more challenging posture over time.

5. PLANK and FOOTBALL RUNS - Circuit training

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Begin by holding your plank for 20 seconds. Pop up and do 'football fast feet' for 20 seconds.  The next day, add ten seconds to your plank and ten seconds to your football fast feet. Add five to ten seconds each day until you work your way up to 3 minutes!

6. TRICEP DIPS and CRAB WALK - Back of arms

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Start with both feet and hands on the ground with elbows pointing back and finger tips pointing toward your heels. Bend and straighten your elbows for six tricep dips. Finally, crab walk sideways four times. Repeat the dips and now crab walk backwards. Continue the pattern until you have made a complete box

7. LUNGES - Legs and glutes

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Begin by doing eight lunges with excellent form. Add one lunge per day and work your way up to 12 per leg. Then add weight to your side and begin at eight again until you work your way up to 12.
 
Steven, Sarah, and Chris
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