If your fitness regime is a bit on the moderation side, you might be facing a plateau. The body adapts to a certain level of exercise and cannot progress past that point – no matter how much time or effort you put into your routine. In this article, we will tell you How To Improve your Exercise Capacity
What is Exercise Capacity?
Exercise capacity is a measure of how much work a person can do before becoming exhausted.
The American College of Sports Medicine recommends that people engage in activity that burns at least 500 calories per hour to maintain or improve exercise capacity.
The average person can burn about 1,500 calories during an hour of moderate-intensity exercise.
However, the amount of energy expended varies greatly from person to person and also depends on factors such as age, sex, weight, and muscle mass.
To calculate your exercise capacity, multiply your weight in kilos by 0.7. For example, if you weigh 70 kilograms, your exercise capacity would be 700 watts (70 x 0.7).
When exercising at a higher intensity, the body produces more heat and may burn more calories. However, exceeding the recommended intensity level for extended periods can also lead to overtraining and injury.
How to Improve Exercise Capacity
There is no one-size-fits-all answer to how to improve exercise capacity, as the best approach for each person depends on their specific genetics, health history, lifestyle, and goals. However, following some general tips can help you increase your workout intensity and maximize your results.
1. Build muscle: Muscles are more efficient at burning calories when they are contractile – meaning they are working hard. In order to build muscle and increase your exercise capacity, start with low-intensity exercises such as walking or cycling and work your way up in intensity. Start with 30-60 minutes of moderate-intensity exercise daily and gradually increase the time as you reach your goal.
2. Increase strength training: Strength training is another great way to improve your fitness level and increase your exercise capacity. Strength training increases the size and strength of muscles which can lead to increased endurance when performing aerobic activities such as walking or cycling. Begin by doing two sets of 8-10 repetitions of a light weight until you feel fatigued, then work up to three sets of 10-12 repetitions.
Why Workout with a Partner?
In order to maximize the benefits of exercise, it’s important to work with a partner. According to the American College of Sports Medicine, working out with a partner can “significantly increase the intensity, duration and overall effectiveness” of your workouts. Here are some reasons why partnering up is such a great idea:
1. It boosts your motivation. When you’re working out with a partner, you have someone to keep you accountable. If you don’t finish your workout, your partner will be there to give you a hard time. This can help you stay on track and push yourself harder.
2. It increases your endurance. When you work out with a partner, you’re both fighting for the same goal-to achieve better fitness levels. This means that you’ll be able to go longer and harder than if you were working out on your own.
3. It helps you develop coordination and teamwork skills. When you’re working out with a partner, it’s important to be able to communicate effectively. This means being able to relay instructions and set goals together as a team.
Benefits of Working Out with a Partner
There are many benefits to working out with a partner. One of the most important is that you can both work together to achieve your goals. You can also help each other stay motivated and keep track of your progress. In addition, working out with a partner can make the experience more enjoyable. This is because you share the same goals and can support each other through the process. Finally, working out with a partner can increase your endurance and strength.
When it comes to getting the most out of your workout, working out with a partner can be a great way to push each other and achieve even more. Here are some benefits of working out with a partner:
1. You’ll both stay motivated. If one person is feeling tired or less than inspired, the other will likely be spurred on to keep going. This sense of togetherness can be key to keeping you going when times get tough.
2. You’ll both get an equal workout. When working out with a partner, there’s no need to worry about who’s doing the heavy lifting or who’s in charge. Both of you will be equally active and achieve the same results.
3. It can be more fun. Working out with a partner can add some fun and excitement to your routine, which can help you stay engaged and motivated throughout your workout.
4. You’ll learn from each other. By working together, you’ll learn what works for each other and what doesn’t – which is valuable information that you can use in your own workouts.
5. You’ll make new friends. Working out with a partner can also be a great way to meet new people and
How Frequently Should You Exercise?
The most important factor in improving your exercise capacity is how often you work out. The American College of Sports Medicine (ACSM) recommends at least 150 minutes per week of moderate-intensity aerobic activity and 75 minutes per week of vigorous-intensity aerobic activity. This means that, on average, you should be working out for about an hour and a half each week.
In order to maximize your results, it is important to find an exercise routine that fits your personal fitness level and schedule. Try to mix up your workout routine so that you don’t get bored or stagnant. Additionally, make sure to drink plenty of water while exercising to stay hydrated and energized. If you are having trouble staying motivated, try to set small goals for yourself such as adding 10 minutes to your current workout time or completing a certain number of repetitions.
When it comes to improving exercise capacity, there are a few things that you can do to make sure that you’re getting the most out of your exercise routine. By increasing your overall activity level and incorporating different types of exercise into your routine, you can not only improve your overall fitness level but also increase your exercise capacity.