Endurance training, such as running, can seem intimidating when you haven’t been active in a while. The key to success is consistency and customizing workouts that are realistic and appropriate for your particular stage of fitness.
Our clients come to us at all stages of health, age, and ability level. Don’t get frustrated if you can only do ten to fifteen minutes of a workout at first. Some days you may be able to do more - and some days less. What’s important for beginners is tracking your progress in a journal or an online tool and checking in with your trainer to ensure that you are constantly progressing in your abilities.
The ultimate goal is to aim for moderate endurance activity at least three times a week. Once you hit a plateau or would like to challenge yourself - first build up the time you spend doing an endurance activity and then increase the intensity of the workout.
Endurance exercises are known to improve your breathing, circulation, and heart rate - allowing you to power through everyday activities. They also mitigate many diseases common to older adults such as heart disease, diabetes, and osteoporosis.
Here are some tips to help you get started on building your endurance:
Exercise caution in rural areas - try exploring a new trail with a friend or a group and wear layers appropriate for the weather in your area. When exercising alone, bring a cell phone, ID, and pepper spray.
Be sure drivers see you - wear reflective clothing at dusk and bright colors during the day. Be careful when crossing a road and do not assume drivers will stop for you.
To make sure motorists can see you on a bicycle, get a flashing red light for the rear of your bike and a white light and/or reflectors for the front. Always yield to pedestrians and make sure to alert them of your presence when passing on their left.
Remember foot care - wear comfortable, well-fitting shoes. Warm up properly to prevent painful injuries.
If you aren’t used to vigorous physical activity - speak to your doctor and personal trainer. Seek consultation especially if you often experience dizziness, shortness of breath, heart problems, or recent surgery.
Yours in health,
Kristin and Pascha
Founders, The Fuse Fitness