How to build endurance

1. Check your form: A broken machine won’t run well, and the same goes for your body. Poor running form can cause aches and pains that make you want to stop in your tracks, so check your running form to ensure your body will feel like it can keep going and going.
2. Run more often: As with anything, practice makes perfect. You can’t expect to run like a gazelle if you only lace up your sneaks twice a week. Spread out your workouts over the week, running shorter distances more often. Try doing one- or two-mile workouts (choose a distance that works for your level of ability) five times a week. You’ll be surprised at how quickly running starts to feel easier.
3. Increase slowly: Once your breath starts to even out and your muscles become less fatigued, you can start increasing your mileage. Don’t get ahead of yourself, though. Follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week. Not only will this help to prevent injury, but it’ll also prevent your mind from feeling overwhelmed by doing too much too soon.
4. Intervals: Running faster may be harder, but it’ll increase muscle strength and lung capacity, which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes, and gradually build up to 30-second sprints.
5. Head for the hills: Running up hills is another way to build leg and core strength as well as lung endurance. Increase the incline on the treadmill, or find some natural hills outside and do a shorter version of this hill repeat workout. At first you’ll curse the hills, but after a couple weeks, you’ll be craving them.

Low-Impact Cardio Exercises

For bad joints or days where you’re feeling a bit sore but still want to work out!

1. Step Aerobics

Adding a step element to your aerobics workout can greatly increase the intensity and effectiveness of your workout. For beginners, a four-inch step will provide plenty of a challenge, but expert step aerobicizers can use a step up to twelve inches high. During the step portion of your workout, be sure to bend your knee no farther than a ninety degree angle, and maintain a moderate pace.

2. Ellipticals

Elliptical trainers allow the body to experience all the aerobic and cardio benefits of running, with none of the jarring impact to the joints. By increasing the intensity or length of the workout, you can challenge the body even farther, and see rapid, dramatic results. While elliptical trainers can be expensive to purchase for at home use, they are available at many fitness centers.

3. Swimming

Because the water supports your body, swimming and water aerobics are excellent choices for those with joint issues. Your body works against the resistance of the water, adding additional intensity to the workout. Many fitness or recreation centers offer water aerobics classes, or just spend an hour at the lap pool to improve your breast stroke.

4. Low-Impact Circuit Training

Circuit training is a very effective approach to any workout, and is easily adaptable to provide a low-impact cardio workout. Using knee lifts, lunges, arm movements and other exercises to make up the circuit will give you great results, without jarring your joints. If you have access to a personal trainer at your fitness club or elsewhere, have him put together a program for you to help you get started.

5. Inline Skating

Another challenging workout approach, inline skating takes some practice, but can also be an intense workout with little demand on the knees. Many areas have paved trails for skaters, so scope out your area and see what facilities are available. Before you embark, though, be sure you have elbow pads, knee pads and the all-important helmet in case of spills.

6. Stationary Bike

A great at-home workout, the stationary bike is also easy on the joints. Park your bike in front of the TV and watch a movie, and be sure to vary your speed and the resistance of the pedals for even better, faster results.

7. Walking

While walking is more likely to jostle the joints than the above options, it’s still a viable option for many, even those with knee issues. Get into a good pair of walking shoes and take off for a stroll around the neighborhood. Bring the dog along if you have one, or do a few circuits around the block with the kids. If you have any specific problems that might make walking problematic, be sure to consult with a doctor.

45 Minute Gym Routine

Another question about heart rate monitors

Would you suggest them? What are some good brands if you do?

Exercises to tone thighs (can be done at home!)

Forward leg lift

This move, a variation on the ballet battement, tones quadriceps (front of the upper leg) and adductors, which make up the inner thigh area and are one of the weakest muscle groups in a woman’s body. The forward leg lift creates muscles that are toned and lengthened, not big and bulky.

Start position: Stand with your back against the ballet barre or chair, stairway bannister, kitchen counter — basically anywhere you can find balance.

Movement: Extend one leg and lift and lower in a challenging range of motion, toes pointed, 20 times. Flex the foot and do 20 more reps. Switch to the opposite leg and repeat.

Reverse leg lift (also known as ballet arabesque)

The reverse leg lift uses the same principle as the forward leg lift, but works the glutes and hamstrings (the back of the upper leg). While doing this exercise, you should feel a contraction in the entire back of the leg, from the glute to the ankle.

Start position: Stand next to the ballet barre, chair or other point of balance, holding lightly with your right hand.

Movement: Bend your left knee slightly and raise the right leg in a challenging range of motion, toes pointed, 20 times. Flex the foot, and do 20 more reps. Switch sides and repeat with the left leg.