How to increase your Endurance?

Endurance athletics means using your muscles and lungs to keep going after the initial anaerobic engine runs out of energy reserves in muscle cells. Whether an average recreational exerciser or elite athlete, that means any burst of activity longer than 30 seconds. Many elite athletes are tested in university exercise labs with cutting-edge equipment, but anyone can estimate endurance levels by using well-known formulas and common sense. Equipment needed is simple, such as a treadmill, stopwatch and a calculator.
VO2Max
Maximal oxygen uptake into the red blood cells of the body from the capillaries in the lungs is defined as VO2Max, according to the American College of Sports Medicine. For example, to calculate VO2Max by using a treadmill with the "Bruce test" at varying inclines and speeds, use the formula 14.8 - (1.379 x T) + (0.451 x T squared) - (0.012 x T cubed) where T is the time of the test. Many gyms have treadmills with the VO2Max fitness test already programmed into them.
Lactate Threshold
Another quantitative measurement of endurance is lactate threshold, defined as the point during exercise where lactic acid output as a waste product of muscle cell metabolism overcomes the blood flow from capillaries needed to carry it away. Lactic threshold is higher in trained athletes than in non-exercisers. There are formulas relating to heart rate or power produced to estimate lactate threshold; many gyms have stationary bikes and treadmills with this test programmed into the fitness test options.
Rate of Perceived Exertion
Exercise physiologists, coaches, and trainers use a simple method to ask an exerciser how hard they are exercising. On a scale of 1 to 20, with 1 defined as sedentary and 20 as maximal exertion, what is the level you are at now? Many exercise protocols specify a warm-up period at level 6, followed by short intervals of high-intensity at level 15 and above, interspersed with lower, sustainable intensity of 12 to 14. The end of the exercise period concludes with a cool-down at level 5.
Talk Test
A simple method to determine whether the endurance exercise is proceeding at maximal or steady intensity is the talk test. If the athlete can exercise and talk, the intensity is lower. It the athlete can only say a few words with difficulty, the intensity is at a high enough level to increase cardiovascular endurance.
Specialized Testing
Many physical therapy offices and university exercise labs offer specialized exercise testing. The fees vary, but a report is produced listing the athlete's VO2Max, lactate threshold, lung capacity, and blood panel results. These results come from direct measurement using equipment that can collect data on respiration, muscle tissue samples and substances carried in the blood.