FAT-WHYME

i want to increase my endurance, which gym equipment should i use and which setting?

i have very little endurance as im have asthma also. I want to start going to the gym. Im 16 and the gym i go to use all life fitness equipment. which gym equipment would i use to increase my endurance when running etc and what settings also do i need to choose on that gym equipment?

If you have serious asthma, speak to your doctor before starting ANY exercise routine. If your doctor has given you the okay to exercise then the best way to increase your stamina is through progressive training.

Start off on a treadmill at around 50% of your maximum heart rate (less if you begin to struggle) and keep moving for 20 minutes. Do this 3 times for your first week. For your second week, increase to 22 minutes. For your third week, increase to 24 minutes, and for your fourth week, increase to 26 minutes. On your fifth week, go back to 20 minutes, but increase your heart rate from 50% to 55-60% (depending on how hard you find it to breath). Again, for the next 4 weeks, increase this by 2 minutes, etc. Your training should look like this:

Week 1: 20 minutes at 50%(MHR) X 3 sessions
Week 2: 22 minutes at 50%(MHR) X 3 sessions
Week 3: 24 minutes at 50%(MHR) X 3 sessions
Week 4: 26 minutes at 50%(MHR) X 3 sessions

Week 5: 20 minutes at 55%(MHR) X 3 sessions
Week 6: 22 minutes at 55%(MHR) X 3 sessions
Week 7: 24 minutes at 55%(MHR) X 3 sessions
Week 8: 26 minutes at 55%(MHR) X 3 sessions

Week 9: 20 minutes at 60%(MHR) X 3 sessions
Week 10: 22 minutes at 60%(MHR) X 3 sessions
Week 11: 24 minutes at 60%(MHR) X 3 sessions
Week 12: 26 minutes at 60%(MHR) X 3 sessions

You should find that each session you have to go a little bit faster to reach the target heart rate as your heart will adapt to it very quickly.
Continue in this pattern until you reach 80-85%(MHR) and then just work on increasing your time.

To work out the target heart rates, use the following formula:

PERCENT X (220 – Your Age)

So
50% will be: 0.50(220-16) = 102 bpm
55% will be: 0.55(220-16) = 112 bpm
60% will be: 0.60(220-16) = 122 bpm

Using this method I went from being unable to run 1 mile to running 6 miles with no problem in only 6-8 weeks.

Good luck!

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