Your aerobic capacity is your body’s ability to keep on doing aerobic exercises for aerobic activity for extended periods of time. In other words, it can simply mean your endurance. There are different kinds of endurance, and aerobic capacity is in a classification of its own, but essentially by increasing your aerobic capacity, you are increasing your overall endurance.
How to increase aerobic capacity? There are a lot of changes you can make to your workout regimen that will help you increase your aerobic capacity, and we will talk about some of these.
Why Try to Increase Aerobic Capacity?
Once you know how to increase your aerobic capacity, you be able to run farther for longer. It also improves your overall health, giving you better control over your blood sugar and heart rate. Your blood pressure levels should improve and you should have greater endurance for activities like running, swimming, and workouts.
Learning how to increase aerobic capacity can help you to burn fat faster and to get in shape quicker. A lot of people plateau when they work out and try to lose weight, which means that they basically reached their peak. They can no longer burn much fat or develop muscles better and bigger than what they are at then. To get past plateaus like these, it can help to increase your aerobic capacity.
How to Increase Aerobic Capacity in One Month
If you’re looking to boost aerobic capacity quickly, you’re going to have to take some drastic measures. Are you prepared for intense workouts and an added workout load? That’s what you have to deal with, if you’re serious about boosting aerobic capacity quickly.
One of the best way to do this is to increase the intensity of your workouts. Focus on HIIT exercises, which basically means doing high intensity workouts for short periods of time. It may seem like it wouldn’t help you very much to do shorter exercise sessions, but this is an important part of increasing your aerobic capacity.
High intensity exercises can be great for your overall endurance. You can see results in as little as a month, if you keep it up.
Lower Your Weight
Those who are overweight are going to struggle with their endurance or their aerobic capacity. It makes sense that the more weight you carry around, the harder your body will have to work. You will tire out faster than someone who has a lower BMI, and decreasing your weight can help increase your body’s ability to exercise longer and keep moving for longer.
You probably understand the concept that the more you exercise the easier it becomes to exercise. Part of this is just that your body is used to exercising and your muscles develop, making you stronger and more resilient. At the same time, the more you exercise, the more calories you burn. You can be burning off excess fatty deposits, giving your body less weight to handle. That can give you greater mobility and make it easier to keep going for longer periods of time. You put less strain on your muscles and bones, leading to greater endurance, which means greater aerobic capacity.
The quickest way to cut down your weight and shed fat is to exercise regularly and eat a healthy, low fat diet. Try to cut out as much sugar, carbs, and fried foods as you can, as you work to shed weight.
Increase Your Workouts Little by Little
How to increase pace in aerobic capacity? Do you have a specific goal in mind for aerobic capacity? You may be inching closer to that goal, but not at the pace you would like to.
If you want to increase the pace at which you achieve your aerobic capacity goals, you’ll have to increase your workouts. Aim for longer and more strenuous workouts. You may not want to increase it every single day or every single session, but perhaps you can increase your workouts every week. For instance, one week you can work out for 40 minutes and the next week work out for 50 minutes. Keep upping this until you start to feel the strain. Don’t overdo it, but keep pushing yourself and seeing where your limits are.
What happens is that you’ll be improving your endurance and seeing greater and greater gains as you work out. A lot of people never increase their aerobic capacity because they’re stuck with the same exercise routine and the same workout session duration that they’ve always had. If you keep doing what you’ve always done, why would you expect different results?
To increase your workout lengths, there are two different things you can do. You can do more reps for each set, like doing seven pull-ups instead of five pull-ups. The other option is to cycle back through your workout program as you increase the amount of time you spend working out. You may have a list of let’s say 10 exercises you do each time you work out. If you’re increasing your workout session times, you may finish those 10 exercises and then get through two more in the extra time you’ve allotted. It’s up to you how you want to add the extra time on, but these are just a couple of ways to get you started.
You can use this method for how to increase aerobic capacity or at the gym, and a similar concept works for other types of exercise, like cycling. How to increase aerobic capacity cycling? You can simply ride for farther. It may be difficult to ride any farther than you already do because of where your route ends. If you make a circuit, you can simply extend that circuit to incorporate a longer path. Or, you can choose an earlier start point if it’s not possible to choose a different endpoint. You can also find some side trails in your route that may be more winding or may take you in a small circuit off your normal path and then bring you back onto that path.
Go Slower but Longer
Increasing the intensity of the workout to improve aerobic capacity is not going to be for everyone. Not everybody can handle that kind of workout program. What can help you, though, is to do longer workout sessions but go at a slower pace. You can still improve your aerobic capacity working out this way.
The benefit of a slow, long workout session is that you will build your aerobic capacity over time without stressing out your body too much. This is great for people who want to improve their endurance but don’t want to put added stress on their knees or other areas the body that may be weak. Simply work to lengthen your workout sessions and consider slowing down the intensity as you do so. You will find that you can handle longer and longer workout sessions.
Another advantage to working out low and slow is that you will decrease your risk of injury. If you’re trying to improve aerobic capacity, but you end up injured, you can find yourself having to miss days or weeks of exercising. As you recover, you can lose the progress you made and end up worse off than when you started. That’s why many health and fitness experts suggest the long, low, slow approach to increasing aerobic endurance. Your risks are much lower, the stress on your body is much lower, and you’re more likely to achieve the result you want, even if it can take more time than other methods.