Best Way for an Out-of-Shape Teen to Gain Endurance?
Question:
Also, my coach wants us to jump rope over the summer, but I really don't know how.
Answers:
Start doing cardio - get into an arobics class or something that works your heart. If you don't have the money you can start by building up your endurance by running around where you live. Start out small and then continually work your way up to a mile slowly - that way when you go back to school running a mile won't be hard. Jumping rope isn't hard - just get a jump rope and start trying. Ask your mom or a friend to demonstrate and you will catch on in no time.
Other Answers:
run a lot. cross country is the best sport for it. and also the best sport ever.
buy some resistance!!
Mostly, just run. The more you run, the more you get used to it and then it won't be so hard.
Have a friend or a family member teach you how to jump rope.
Try swimming. Swimming is good cardiovascular excersize, and builds endurance besides. Also, slow down your running; try jogging or fast walking for long periods. Work yourself slowly up to running.
For instance, clock your walking mile. Then clock your fast-walking mile. From then on, don't just try to go as fast as you can. Try to hit a particular mark; say, 10 secs faster. Get to know your body, and what you can handle. And don't bump it up every day. When you hit your mark for that one day, keep going that fast for the rest of your excersize time, for a couple days in a row. Then bump it up a bit.
ok, well id run everyday, start with .5 miles and get up to as many as you can! this may seem hard, but after a little while it will get easier. also bike ride, but you'd be better off running and bike riding or just run because running gains more endurence than biking. hope i helped and good luck on varsity!
biking is a good way to start. also, you may need to work on your breathing, or on your running form. a good excersice is called a measured distance run, where you run in a general direction for 10 minutes, then run back and try to make it to the starting point in the same amount of time. also, running distances rather thatn times when you begin, is a great way to develop endurance. another you can do is called a 30-60, where you sprint for 30 seconds, and walk for a minute. do that for about a mile, with a 12-15 minute mile warm up before and after.
maybe u have asthma
cardio is a great way to get both your heart and lungs in shape for running. for endurance get yourself properly fueled with carbs and proteins and all the other nutrients your body needs for sports. another thing you might try a creatine supplement its not steroids or illegal.
Source(s):
by the way this info is coming from a 14 yr. weighs 170 pnds not fat by any means.
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