Cardio Endurance Routines
If you're trying to improve endurance to help you hike longer or pursue more-challenging activities (such as climbing or rowing), circuit training is the most-effective choice. It involves doing a series of exercises, one set at a time, without rest in between. An example would include 10 minutes of light jogging, followed by three minutes of running, 20 push-ups, 15 leg squats, two minutes of jumping jacks and a set of abdominal exercises. Once the whole set is done, rest for five minutes and start all over again.
A flexibility routine is essential for outdoor enthusiasts and can include upper- and lower-body stretches, which must be held in position for 30 seconds or more for best results. Leg stretches, followed by joint rotations, are especially important and must be done only after warming up. Always hold the stretch rather than bouncing, as this can lead to injuries.
Strength Training Routines
Strength-training routines should be done two to three times a week for best results. Muscles must be worked on different days (upper body on Tuesdays and lower body on Fridays, for example) so the muscles have time to rest and recuperate. Training with dumbbells is a good idea, but exercises that use your own body weight, such as chair dips, push ups and chin-up bar pullups are also highly effective.
An effective exercise routine is one you can keep for a long period of time. It takes six to eight weeks to see significant results in muscle size or overall endurance, so it's important that you find ways to stick to your routine, whether it is by hiring a personal trainer, trying new sports or working out with a buddy.
Effective exercise routines are dynamic. Muscles get used to doing the same type of exercise with the same amount of resistance and over time stop growing or getting better. Increasing intensity or length of the workout every two weeks will keep you on your toes and make the workout a lot more effective.