Endurance race

How to Improve your Aerobic Endurance

Max. D Gray
By Max. D Gray. Updated: January 16, 2017
How to Improve your Aerobic Endurance

Aerobic endurance refers to our body's ability to physically resist demanding activities without getting tired for a while. Our ability may vary depending on the experience of our body and its conditions. The method used to strengthen our resistance is through carrying out exercises that require cardiovascular work. Furthermore, our ability to increase our endurance time is also linked to our body's ability to metabolize the oxygen in our blood per minute. At OneHowTo we will show you how to improve your aerobic endurance.

You may also be interested in: How To Improve Endurance For Running

Steps to follow:


One of the factors that have a decisive impact on our aerobic capacity is oxygen. Our oxygen consumption limits our endurance, so our cardiovascular system ability to supply enough oxygen will be essential to our aerobic endurance. For this reason, those who weigh more need more oxygen to keep their body active, so their capacity is reduced. For the same reason, it is important to know how to breathe when running.


In order to improve your aerobic endurance you need to strengthen your lung capacity so that you can support your body and maintain a certain intensity level during training. This will depend on each individual, since some may require a lower activity at first, while others will start training at a higher intensity. We must always take into account the need to warm up before running.

How to Improve your Aerobic Endurance - Step 2

Long slow distance training is the most common in endurance routines as well as being the most effective for those who are beginning to train for the first time. It involves covering long distances without running, but rather by maintaining a steady pace.


Another type of training to improve your aerobic endurance is sprint interval training. This type of training involves going at a higher pace than a marathon pace. You run at a steady pace for the first 20 minutes and then sprint for 10 minutes. Later, we increase the speed. For last 10 minutes your speed should be low.

It aims to achieve the following objectives:

  • Increase cardiac output by increasing training duration.
  • Improve the circulatory system, strengthening the body's oxygen supply.
  • Improve lung capacity.
  • Strengthen the muscles of the lower body and the muscle fibres linked to aerobic effort.
How to Improve your Aerobic Endurance - Step 4

High-intensity interval training involves intense physical effort carried out repeatedly, with short breaks between each rep. This allows us to improve our power and strength.

We can also change our pace between every 20 and 5 minutes roughly. Perform these changes during a 25-minute training session and rest according to the distance that you have done.

How to Improve your Aerobic Endurance - Step 5

If you are going to start this training, it is recommended to do sets of 2 and 3 for every 3-4 reps. You should gradually reduce these rests from 7 to 5 and to 3 minutes. For those people who regularly exercise we recommend running 4 or 6 sets of 3-4 repetitions. Breaks between reps should be reduced but they should be the same for a person who starts between sets.


In any case, it is essential to have a good diet that will cover all your needs as required for aerobic exercise.

Also, after any exercise it is important to let our bodies recover, so they should undergo two endurance sessions on consecutive days.

How to Improve your Aerobic Endurance - Step 7

If you want to read similar articles to How to Improve your Aerobic Endurance, we recommend you visit our Fitness category.

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How to Improve your Aerobic Endurance