Increasing cardiovascular endurance...

K

katia7

Cathlete
I still can't get through any of Cathe's workouts!
KPC I die out on the last combination movement
IMax... I die out after 5 intervals
Low Max... 3 and I'm done
Cardio Blast.. I can get through about 3/4th of it

How can I increase it? Is it just a matter of keeping at it, or is there something specific I should try? How long did it take you to be able to complete an entire workout?
 
Try going one more interval or one more minute longer each time. You can always push yourself one more minute and then a couple more and before you know it you've added another interval or combo....you're doing great. Keep at it!
Angela:7
 
One technique that people use to build running endurance is to intersperse short "walks" into the run. (For example, someone might run 5 minutes, walk 1 or 2, and repeat this for ... however long they are trying to build up to.) Maybe you could try something like this to get through a whole workout? Do 1 min. of "easy recovery" like grapevines after five minutes of regular stepping...

Good luck.
 
Did you ever try just doing the step intervals 1st and when they get easy trying the full workout or try lowering your step to 4 in height and increase it that way.
I can't do more than 6 " or my knees kill me, but i am only 5'4".
Just give it time.
Pause and get fluids and let your haert rate back down. It may take longer but the stamina will come.
Some days i am rockin and rolllin and some i want to die.
Maybe your body says that is enough for now.
Still 30 min is good for a cardio workout.
Just don't give up.
Anne
http://www.picturetrail.com/acatalina
 
When I used to have trouble getting through a workout I used to pause it and walk around the house until I could catch my breath and then start again. Eventually the pauses become less and less until I could do the whole thing without having to stop. It just takes time. You'll get there!

Katie
 
I would try incorporating some HIIT into your routine if you haven't already. That will improve your endurance rather quickly.


“In the beginning there was nothing. God said, 'Let there be light!' And there was light. There was still nothing, but you could see it a whole lot better.” --Ellen Degeneres
 
to "go the distance: you need to exercise at a lower heart rate. Your heart rate is probably sky high and you can do about 20 min of super high intensity until your glycogen stores are completely spent and you "hit the wall". Exercising like this all the time is really not good for you and does nothing for your endurance. Once you can do the entire workout through at a low intensity then you can start to push yourself more. Make sure you have eaten a light carb meal about an hour before you work out. An empty stomach will also burn you out fast.
Beth
 
Beth~ You are absolutely right about the empty stomach burning you out faster. I recently started eating BEFORE my workout and have gone further/faster/stronger with all of my workouts. My endurance has really improved in all areas. Eating has a lot to do with it. You just gave me an "Ah! Ha!"!!

Thanks, Jenn
 
katia, I am wondering how many risers you are using on your step. If you are using at least a 6" step, try going for so long at 6" then lowering the step to 4, the doing some of it on the floor. It will come, just hang in there!
 
There are basically three ways to go, IMO, two of which have been suggested here:
1) keep the intensity you are doing, and add on a bit at a time.
2) lower the intensity of what you are doing so you can go longer, then add the intensity back in once you can complete the workout in that way (my prefered method)
3)stick with the intensity you are doing for part of the workout, decreasing it as you need to to recover a bit, then increasing it again (if possible) when you can.

As I said, I recommend the 'lower the intensity until you can make it through the entire workout"( by lowering your step height, making some power moves lower impact, etc.). But you might find one of the other two methods more appealing
 
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