Endurance and stamina are essential when it comes to improving health and physical fitness. Even if you don’t schedule regular cardio or HIIT (high intensity interval training) workout routines, increasing your endurance will allow you to get bigger strength training gains while making it easier to perform exercises. Below are some helpful tips for increasing your endurance for a better workout:
- Combine strength training with cardio
If you are going for increased cardiovascular endurance, pushing yourself to work longer with each cardio training session may be helping but you are going to need to mix some strength training into your routine if you really want to make a difference. It’s simple; the more muscles you work in a single training session, the greater you challenge your heart and cardiovascular system. Instead of doing strength training on one day and cardio on the other, try combining workouts from both into one session. Strength training will also help to strengthen your bones and muscles while improving your fitness abilities in ways that simple cardio exercises can’t.
- Improve your mental stamina
Endurance isn’t just physical. It’s easy to give up on a goal when you are always getting sidetracked or distracted so learning to keep your eye on the prize is critical if you want to maximize your stamina. Try creating mini-challenges as you train to keep yourself focused. Mental tasks will make it easier to keep your mind from wandering and ultimately deciding to give up sooner than you need to.
- Take shorter breaks between sets
Reducing your rest period between sets, whether it is sprinting or lifting weights, will build up your cardiovascular endurance and ability to keep pushing through long workouts. Once you minimize your recovery time you will notice that you are sweating more and breathing heavier, which means that your body is feeling the effects of the intensity and adapting to the quicker rest periods.
- Do HIIT training
Unlike consistent cardio training, High Intensity Interval Training (HIIT) is a training technique that involves short intense bursts separated by brief low-intensity rest periods. Although this may not seem like the best method for building up endurance and stamina it does increase muscle strength and lung capacity, both of which go hand in hand with endurance.
- Get some sleep
You aren’t going to get very far in your workout if your muscles are already worn out from a previous session. Sleep allows for fresh muscles in the morning and a more focused and energized attitude. Poor sleeping habits are also a common cause of a variety of health issues that will ultimately hinder your endurance. Train hard, sleep hard, repeat.
- Incorporate compound movements into your routine
Unlike isolated movements, compound movements work more than one joint or muscle group. As stated previously, the more muscles you are working in a particular training session, the more you build up your stamina. Some great compound movements to try include squats, push-ups, chin-ups and pull-ups.
- Stay hydrated
It’s common knowledge that water consumption offers a wide variety of health benefits but did you know that staying hydrated throughout your workout will also increase stamina? This is because H20 will fight muscle fatigue as you train, allowing you to continue performing to the top of your ability for longer periods of time. It is recommended that you drink roughly 17oz of water several hours before any workout and, of course, keep a bottle or two on hand as you train as well.
- Stay active
Leading an active lifestyle will result in a wide array of health benefits, one of which is increased endurance when you train. Trying out different exercises and keeping your routine exciting is key to following through with your fitness goals. Even when you’re not in the gym, moving regularly and staying on your toes throughout your average day will ultimately promote better stamina and endurance.