How to Improve Cardio Fitness: 10 Tips to Boost Endurance

I thought I was one of those people who just could never gain weight…and then I learned it was all diet, started eating 4,000 calories a day, and I put on 18 pounds in 30 days. When you first start strength training, your motor units don’t fire as quickly and smaller motor units that don’t generate a lot of force are recruited. As you continue working out and become more trained, your motor units fire more rapidly and your brain recruits larger motor units that can generate more force allowing you to lift heavier weights. This is why the progressive overload principle is important! As your neuromuscular system communicates more efficiently, you will see improvements in your exercise technique and muscle adaptations (e.g., hypertrophy) taking place.

Build up to 30 minutes of cardio 5 times a week.

This doesn’t mean you have to max out on the weights every day—even walking is beneficial. Increased blood flow plus those endorphins we talked about earlier put your body in prime sexy mode. And let’s face it, if you’re exercising regularly, that most like means you have more strength and stamina. Kristen Webb Wright is the author of three books on journaling, including The Transformation Year, a year-long series of daily journal prompts. With a passion for writing and self-reflection, Kristen uses her experience with journaling to help others discover the benefits of documenting their thoughts, feelings, and experiences.

Step #7: How to Create Supersets and Circuit Training Workouts

“How fit you are when you get started is one factor that I’ve personally seen affect people’s individual results timeline,” said Clayton. There are many training programs to help you get in shape for these races, but expect to spend at least 2 months on pre-race training, clocking miles 3 to 6 days each week.

Assessing your Fitness Level

Trainers working at fitness and recreational sports centers tended to earn more than those working at government, educational, civic, or social organizations. According to US Bureau of Labor Statistics , fitness trainers and instructor roles in the United States are projected to grow 19 percent between 2021 and 2031, a rate much faster than average .

This can help you identify patterns, both positive and negative, in your approach to fitness and make more informed decisions about your health and wellness. For example, if you notice that you consistently feel stressed or anxious before a workout, you can explore strategies to reduce your stress levels and improve your mindset. By becoming more self-aware of your needs and preferences, you can create a more personalized and fulfilling fitness routine that supports your overall well-being. A fitness journal can help you set and achieve specific fitness goals by breaking them down into smaller, measurable steps and tracking your progress towards each one. With a fitness journal, you can set specific, achievable goals and break them down into smaller, measurable steps that you can track over time. For example, if your goal is to run a 5k, you can set a series of smaller goals, such as running for 10 minutes without stopping, then 20 minutes, and so on, until you reach your ultimate goal.