Monday, September 5, 2011

Increase Endurance

 Are you sick of feeling sluggish? Do you find yourself doing simple tasks and getting winded? Increasing your endurance can help your stamina, strength and state of mind. The Miriam-Webster dictionary defines endurance as “the ability to sustain a prolonged stressful effort or activity”. I want to help you meet your endurance goals with these great tips.

One thing I always try to remind my clients is to make realistic goals. If you have never ran a race before don't decide you want to run a half marathon in 3 weeks and expect to have great results. When training your endurance try not to focus on how far you ran, rather focus on keeping the same pace and how long you run. Then slowly increase how long you run.

Sprint training is amazing for endurance. One study found that just six sessions of four to seven all-out thirty-second sprints (with four minutes of recovery between sprints) could be as effective at improving cardiovascular fitness as an hour of daily moderate-level aerobic exercise. Give these sprint drills a try:
  • 2x500 meters
  • 3x400 meters
  • 4x300 meters
  • 1x500, 1x400, 1x300 meters

Here are some tips from

·  Go harder, faster, and longer every time. Just be sure to push yourself harder every time or everyday. However, if increasing your difficulty doesn't work well for you then just push yourself harder weekly instead of daily.

·  Incorporate cardiovascular exercises (Cardio) into your weekly routines. It helps pump your heart rate to increase stamina.

·  Mix up your routines. Doing the same routines everyday is one of the ways that won't help you build endurance.

·  Use hills to for your workout programs. Running on flat land gets boring and your body gets used to it, work harder by pushing your body to workout on hills.

·  Completely stop drinking carbonated drinks as in soda's because it will decrease your stamina and dehydrate your body. Therefore, causing cramps and etc.

 Taking all this into consideration the best thing you can do is to never give up. The only way you can fail is to not try. I have heard so many times “I am so embarrassed, I used to be in a lot better shape.” The only reason why anyone should be embarrassed is if you just give up. Remember you control your body, it doesn’t control you!  Now get out there work hard, sweat & stay positive!

1 comment:

  1. "you control your body, it doesn’t control you!"
    thx for this encouraging blog! i just started (again!!) working out and have no intention to give up this time!