Getting to the gym can be hard enough. Workouts should be as effective as possible so you maximize the precious time you put into them. If you’re flagging during your training, you may need to give your exercise program a bit of a lift.
Here’s how to build endurance so you get through your session with energy to burn. May the force be with you!
Food for Thought
Consider your body in the same way as you would your car. You need to give it the right fuel to make it work at peak performance. Try to eat a balanced, low-fat diet that includes plenty of fruits, vegetables, lean meats, and fish.
For long-lasting energy, you may need to increase your intake of carbohydrates. But, and it’s a big but, these must be the right carbs.
Some alcoholic drinks and mixers are full of sugar, for example. This is not what you need. Keep your alcohol intake to a minimum, especially at night. Excessive drinking can adversely affect the quality of your sleep.
Getting enough sleep will be another important factor to make certain you have sufficient energy for your workout. Ensure you have at least two alcohol-free days each week.
Grab the Oats
The best types of carbs are slow-release carbs. Eating oats will make you feel full for longer. They are a great form of carbohydrate to prepare your muscles for working out. They’ll supply the body with the energy it needs.
These grains are digested slowly. Consuming them before workouts will lead to an increase in the grain’s energizing benefits. This will enhance your exercise performance in a profound way.
Porridge isn’t the only way to increase your oat intake. You could put them in your morning shake with high-energy fruits and nuts. You could also add a specialist supplement to your diet. You can discover more about some of these here.
Ginseng and ashwagandha root extract have also been shown to help improve stamina. You could try adding these to your diet.
A Caffeine Hit
Drinking energy drinks that contain caffeine before exercise can help to improve your mental focus. It can also increase alertness and endurance.
Caffeine is more powerful when consumed in a capsule, tablet or powdered form. Because it will make you more alert, don’t take much as evening approaches because it can keep you awake at night.
Caffeine should be ingested between sixty and fifteen minutes before training. This will ensure it’s absorbed properly. Low to moderate doses will be sufficient for seeing enhanced training results.
Caffeine can help sustained endurance activity. It’s been shown to be very effective for improving time trial performance. It’s also beneficial for high-intensity sports such as soccer, field hockey, and rowing.
Always try to take the stairs and not the elevator. The benefits of stair climbing include increased strength, power, and endurance.
Running or even walking up and down the stairs will cause an increase in your heart rate. That will increase your oxygen intake. If you can incorporate stair runs into your daily routine, you will soon notice an increase in your stamina.
High-Intensity Interval Training (HIIT)
This kind of exercise is great for fat burning and weight loss. It’s also a very effective workout when you’re trying to increase your stamina. It causes your body to use both your aerobic and anaerobic systems during exercise.
This means the system that works with oxygen and the one that works without it, respectively. This training will help you push through your workout at a greater intensity and for a longer time.
Alternate short periods of intense exercise with less-intense recovery periods. These workouts typically last under 30 minutes, although how long you work out will depend on your fitness level.
HIIT workouts will bring about improved athletic capacity and improved glucose metabolism. Recovering between intervals is essential. Forcing your body to get used to two different states provides excellent cardio conditioning.
How to Build Endurance with Cycling
Another great way to improve stamina fast is with a good cardio workout on a bike. Non-impact cycling is a good cross-training exercise that offers lots of aerobic benefits.
Riding uphill is great for building strength. Cycling at a steady speed for a long ride can help improve your endurance. Doing intervals is also a great way to target your heart rate.
Dive into the Pool
Swimming regularly will be one of the best types of exercise you can do. Firstly, it’s low impact, meaning it’s less likely to damage your joints which can happen in sports such as running. It’s effective in strengthening your upper and lower body.
People who swim regularly for at least twenty minutes a day will see an increase in their stamina. They’ll also notice an heightened ability of the lungs to deliver oxygen to the body. All of this is going to help increase your endurance capacity.
You’ll have further gains if you insert high-intensity intervals into your swimming regime.
Adding strength training exercises into your routine will help you build valuable muscle. It’s also going to help improve endurance. Fast-paced, high-intensity lifting is the secret.
Make the exercise even more effective, by minimizing rest time in between sets. Each set should leave you sweating and breathing heavily. You should really feel your muscles burning if you’ve been performing your workout correctly.
Mix it up
You might be looking to improve your stamina in one area or sport. If so, your instinct might be to concentrate only on that. A mixture of different activities could offer some of the biggest benefits.
A mix of strength and aerobic exercise may be best. Circuit training is also known to help improve endurance.
Understanding how to build endurance starts with your diet. It should be low in fat, high in protein and full of slow-release ‘good’ carbs. If you undertake regular high-intensity training, you’ll soon see your stamina increase.
Continue reading our online health and fitness magazine for more great tips on diet and exercise.