| • | Endurance activities include any
form of exercise that raises your heart rate for an extended length of
time.
|
| • | Endurance activities
work the larger muscle groups of your body, creating a greater demand
for oxygen.
|
| • | Responding to this
increased need for oxygen improves the health and function of your
heart, lungs and circulatory system.
|
| • | Activities that raise
your heart rate also burn extra calories, which helps you lose weight –
and keep it off!
|
You get endurance benefits from many of the activities you already enjoy, so
just try to do them more often or for a little longer each day.
| • | walking
|
| • | yard and garden work
|
| • | bicycling (outdoor or
stationary)
|
| • | golfing (but ditch the
ride-on cart!)
|
| • | swimming
|
| • | tennis
|
| • | dancing
|
| • | housework
|
| • | washing the car
|
| • | Start with five minutes of light
activity to warm up your body and get blood flowing to major muscle
groups.
|
| • | A proper warm-up will
help prevent injuries to muscles and joints – don’t move on to moderate
or vigorous activity until your body is ready to handle it.
|
| • | Wear comfortable shoes
that provide good cushioning and support.
|
| • | Dress for the weather –
wear comfortable clothing.
|
| • | Make sure you drink
plenty of water to keep your body properly hydrated.
|
| • | Stop your endurance
activity slowly to allow your heart rate, blood pressure and body
temperature to return to normal – e.g. if you’re jogging, slow down to a
walk – if you’re walking, slow down to a stroll.
|
| • | This ‘cool down’ time is
an important part of any exercise routine – stopping a workout too
quickly will make you feel dizzy and nauseous and may even expose you to
serious health risks.
|