We all need to incorporate a good cardio or aerobic routine in our weekly workout for many reasons; to have a healthy heart, maintain a healthy weight, and increase our endurance in training.
Let’s focus on endurance training and start adding a running workout to your routine if you haven’t already.
Warm up: 20 push ups, 20 Jumping jacks, 20 walking lunges do this 3 times
Endurance Workout Routine:
- This workout is great for runners; outside or on the treadmill. If you can’t run, use the same routine on an elliptical or bike and bring the intensity!
- Warm Up to intensity; 5-7 minutes
- Increase speed from warm up slightly; 5-7 minutes
- Increase speed and incline or resistance; 5-7 minutes (this should take you to your max!)
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Increase speed again and incline/resistance to 1-2%; 5-7 minutes
- Maintain speed and decrease incline/resistance to 0; 5-7 minutes
- Decrease speed and cool down; 5-7 minutes
Hey Joe,
Great blog. Ive been working out for about 8 years now on and off, although the last 4 have pretty much been solid 3-4 times a week. Im in good shape and have a good bulk on me.
My question for you is, are the routines you post intended to be done as an overall workout regime? eg This weekends workout is endurance training, and previously in the week you have covered strength training. Is the idea that one concentrates in all of these areas or would we really only concentrate on endurance and nothing else, or strength only.
In a nutshell, are each of the workouts you post snippets of a wider program or will I see benefits from following each days workout.
Hope that all makes sense?!
Thanks!
Matt
Hi Matt,
Yes it does thanks for the note!
I am posting workouts individually and also opening the posts up to other fitness professionals to posts their favorites.
As for anyone’s fitness routine; generally, I suggest cardio vascular exercise 3-5 times a week with weight training at least 2-3 times a week depending on your level (can be combined with the cardio exercises). In my workouts (that I usually post) I like to focus on circuit, overall intensity combined with explosive movement for full body vs spot training (like a bicep curl.) This definitely has worked for me and transformed my physique!
Sounds like you are in a great routine, check workouts here for ideas and keep me posted on your success!
- Joe G.
Hello Joe,
What is it that motivates u? I used to b in a reeeally good condition when I was 18 I was in amazing condition but like all good things come to and end, I got MS and I cant get motivated I feel bad, I got into college when I was 16 and am still in it. still havent graduated and those muscles, they all drained away I am in deep poop help me please
Hi Sameer,
Thanks for sharing, I am sorry to hear about the MS, I have family members that deal with that condition as well. But, I have to say whatever obstacles in your way, and we each have them… dont let it stop you from accomplishing your goals and feeling the best you can! It takes commitment and consistency, but it will pay off! I suggest to start off slow with the workouts; at 20 or 30% and keep at a pace and resistance that works for you. Try and do some kind of cardio vascular exercise 2 to 3 times a week to start and try to work it up to 3 to 4.
Make sure you consult with your doctor as well and research programs that have worked for others that live with MS.. I believe in you, you can do it!
What motivates me…? I have over come so many obstacles myself to be where I am at in business and physically as well! From those experiences I have a deep desire to motivate and encourage others; either at my clubs or here on theWorkout.com from the workouts and blog articles.
Keep me posted on your success!
- Joe G