Determination for improvement is a trait that all athletes share, one that should be inspiring even to amateurs who are not planning on going for it professionally. It’s an important drive in every workout and an excellent motivation to push yourself that bit further. However, everyone needs to understand the difference between improving their performance versus their endurance. Running faster and for longer distances might not necessarily mean your stamina is improving. Here we will discuss about How to Build Endurance for beginners.
A strong endurance is an ideal to aspire to, often witnessed in athletes who have found the right formula that brought their workout to another level. From cyclists to runners to swimmers, there is always a desire to do better in order to reach peak performance. Building endurance allows you to work at a certain intensity for a longer period of time. It does wonders for your stamina, as well as the health of your body and heart.
For beginners, how to build muscle endurance a little more complicated than pushing yourself for more. In fact, it might result in injuries if not done properly. The trick is within the balance you can create in your workouts, as well as knowing when to break away. To achieve performance, you need to push, but you need to know how and when to do it.
Renounce Your Vices
The first step may be obvious and simple in concept, but rather difficult when it comes to reality. Renouncing all your vices, such as smoking or excessive drinking, is crucial to building muscle endurance when it comes to fitness. It’s one step closer to achieving a healthy heart, but it will also benefit you in the long run. And it’s not just the regular vices that you will need to give up on.
Dietary bad habits, such as daily binging on junk food or an overall sedentary lifestyle, will need to be removed.
Hydration is Key
It can never be said enough: hydration is key to a healthy life. However, it’s also crucial before you attempt to build your endurance. In fact, it’s one of the main factors you should keep in mind before beginning. Otherwise, it may lead to muscle cramps and muscle fatigue caused by a lack of electrolytes, such as sodium and potassium.
Calculate your lean body mass and drink 1/2 ounces per pound a day. So, if you weigh 140 pounds, drink 70 ounces of water, and then readjust to higher amounts for endurance workouts. There is no performance or room for improvement if you’re not prepared from the start.
Combine Cardio With Strength
Quite a lot of people prefer keeping their workout routines separate by reserving certain days for cardio and others for building strength. In order to boost your endurance, though, try mixing them together. For example, do some pull-ups or pushups, run a mile or jump rope, stop and repeat. It’s important to mix your cardio training with your strength-building exercises to maximize the efficiency of your workout.
Simply put, you will get more muscles working and at different intensities, which means that your heart and cardiovascular system will become more engaged. Building a cardio-only routine will prevent you from increasing your endurance, so never forget to combine two different types of exercises.
Work On The Weak Chinks In Your Chain
It’s often that people find their comfort zone and work from there at a constant. It’s steady and reliable, and it does keep them in shape. However, for endurance, it’s about changing things up a little and focusing on what you’re weak at. For example, a long distance runner who often participates in marathons should work on their running speed instead. If you’re a cyclist, start running stairs.
It’s no longer challenging if you work at something you’re already good at. Find your weak spots and train them. Routine is your enemy when it comes to endurance. Switching it up will help you build more stamina.
High-Intensity Interval Training (HIIT)
If you want to build more endurance, you will definitely have to HIIT it up. Quick bouts of intense exercise are precisely what will help you achieve your goal. It may not seem like it, but it’s the truth that sometimes less is more. Try running track or stairs, or attempt using weights at an extremely rapid pace. However, be mindful of potential injuries. In spite of how catchy it sounds, “no pain, no gain” is not an accurate motto to use for your workout.
Pain is your body’s warning sign that you’re doing something wrong and that you should slow down. Feeling the burn in your muscles is a good signal, but if it crosses the threshold into pain, tone it down a notch. High-intensity interval training will help ignite your metabolism, which will combat the negative effect of endurance-only routines that you might be focusing on, which might otherwise slow your metabolism.
Regular HIIT around 2-3 times per week will improve your VO2 max, which is the maximum rate that your body consumes oxygen during exercises. It will improve your oxygen intake and diminish the risk of injuries.
Work Hard, But Rest Well
While you are working on your endurance, it’s an excellent idea to actually reduce your resting time. By the end of an exercise, men athletes, for example, tend to give themselves between 30 to 90 seconds of recovery. Reduce that time in order to build your stamina and be ready to sacrifice some of it if you want greater endurance. The only reason you should take a break is if you cannot physically continue anymore. Try doing series of ten pull-ups, ten squats, ten pushups, ten sit-ups, and then repeat them over three times with a minimal break between them.
However, the higher intensity and smaller breaks will inevitably lead to exhaustion. Rest is just as important as dedication to your workout. Never forget that if you go hard on your hard days that you should also take it easy on your easy days. Keep them spaced. Your endurance will come without you needing to wear yourself out or risk injury.
Eat The Right And Colorful Foods
Your diet is an important part of building your endurance. There are numerous types of healthy foods you should focus on for an energized body, and that will compensate for the tremendous amounts of energy you are consuming. Carbs are just one of the key ingredients useful in building endurance, along with proteins and colorful foods. Your body is stressed due to the increased intensity of your exercises, so it needs absolutely everything essential in order to work.
Colorful foods include fruits and vegetables such as raspberries, blueberries, beets, broccoli, and spinach that contain high amounts of antioxidants. Eat at least 3-6 servings per day to keep up with your body’s needs. This is an addition of 2 to 3 grams of carbs and 1 gram of protein per pound of body weight.
Perfect It Into An Art Form
More is definitely not better when you’re trying to build your endurance. Increasing the volume of your exercises will not help unless you are also increasing their quality. Have a detailed workout program of 8 to 12 weeks and track your progress across those few months. Correct your form at a constant and follow your results closely. Are you breathing easier? Are you sweating less? Are you running longer?
In order to build stamina, it’s vital to keep your progress in check and take into account what you may be doing wrong.
Focus on Compound Exercises
Compound exercises imply using more than one joint, such as squats, pushups, pull-ups, step-ups, and others. Bicep curls or leg curls will not aid in building endurance because they are considered isolated exercises that do not truly stimulate your stamina. While they will build muscles, they will not successfully achieve your main purpose.
Should you want to take it up a notch, opt for hybrid exercises, such as jumping pull-ups and lunges mixed with bicep curls. Get more muscles working at the same time to work out your heart muscles better.
Put On Some Music
It requires no effort, and it’s certainly entertaining. Never underestimate the power of music, as it has been shown to have incredible benefits when it comes to walking, so it will only improve your exercises. It’s about creating a body-mind connection that professional athletes have been known to have while building strong endurance. An excellent pick-me-up riddled with good songs will successfully get you pumped up to keep on working.
Music can take your mind off of the actual physical effort and focus you on the goal. There’s nothing more energizing than some of your favorite tunes, no matter the genre. They will instantly demand your attention and shoot you with a bout of fresh energy you didn’t have before. It’s an excellent way of boosting your endurance because it focuses you on your purpose, motivates you, and creates the ideal mind-body bond you are looking for in high-intensity exercises.
Do It The Smart Way
Follow a gradual adaptation process. Don’t jump into intense workouts right off the bat. You need a steady and slow build up in both your mileage and speed. To do it safely and smartly, opting for soft surfaces whenever you can, get plenty of rest, stay hydrated, and invest in the right gear. A comfortable pair of shoes could save you pain and ward off potential injuries. Every little detail counts, and if you’re in it for the long haul, so it will be worth it.
Building your endurance will require patience and determination. It will not be achieved quickly, and the results will not start showing in only a week. What worked for others might not work for you, so adjust your routine based on your rhythm. Most importantly, be prepared to sharpen your strength of will and just let your drive do the work. Sooner or later, you will build to your ideal as long as you work hard, work well, and work smart.