Do you want to run a 5k or ride a bike for forty miles?Are you running out of steam when you exercise?Anyone can increase his or her athletic endurance with the right combination of preparation and training.You can achieve your goal if you are patient, determined, and smart about the process.
Step 1: You should adopt healthy habits.
Increasing athletic endurance requires your body to use less energy.A body that is not hampered by bad habits will have a softer hill to climb.It is beneficial to improve your overall health.Rest and recovery time are important for a healthy body.You should be getting enough sleep.Most adults need seven to nine hours of sleep per night.Focus on quitting if you smoke.Not to mention the negative impact on your health, few activities can more easily rob you of your athletic endurance.You should drink alcohol in moderation.There is some evidence that moderate alcohol consumption (one drink per day for women and two for men) may help people exercise longer and with more enjoyment, but excessive consumption will slow you down and cause endurance-sapping health problems.
Step 2: Colorful fruits and veggies are good for you.
The same guidelines that benefit everyone are used for those who want to improve their athletic endurance.Your body can efficiently produce energy from the right balance of foods.Pick from a variety of colorful fruits and vegetables.Suppressing the free radicals in your body is one of the benefits they offer.You should aim for 7 to 10 serves per day.The body rebuilds muscle tissue with the help of amino acids.Fish, poultry, low-fat yogurt, and soy products are low in saturated fat.Carbohydrates are the main source of energy in your body.Whole grains like oats and beans can be used for more nutrition and less sugar.
Step 3: Drink a lot of water.
Your muscles, lungs, and cardiovascular system all need hydration in order to function efficiently.You should start drinking water well before you start exercising, perhaps 16 to 24 ounces or 500 to 1000 liters before a long workout.Whether you work out that day or not, you should drink more water.The old advice to drink eight, eight-ounce glasses of water per day is not ideal for everyone.It's hard to drink too much water, so drink throughout the day before you feel thirsty.
Step 4: Warm up before exercising.
Start slowly, warm up and stretch the muscles that will be doing most of the work.Dynamic warm ups are recommended to improve performance.Including squats, lunges, jumping jacks, and other more active forms of limbering up.To reduce your risk of injury, slowly increase your warm up.
Step 5: It's a good idea to consult your doctor before starting a training program.
For most people a dedicated program for increasing athletic endurance is safe and healthy because they know that exercise is good for their health.If you are unsure of your health status or meet any of the criteria below, it is advisable to consult your physician.Consider contacting the doctor if you are pregnant, have a family history of heart disease, live a sedentary lifestyle, or are overweight.You have heart disease, high blood pressure or cholesterol, diabetes or pre-diabetes, lung disease or asthma, or arthritis.You experience chest pain, rapid or irregular heartbeat, lightheadedness, excessive shortness of breath, severe leg pain or ankle swelling during exercise.
Step 6: You should take a gradual approach.
There are no quick fixes to increasing your athletic endurance, at least in a healthy and lasting way.It requires time, persistence, and patience.Increased endurance is more likely to result in injury if you push yourself too hard.If you want to reduce your risk of injury, experts recommend using a low and slow approach.Increase your training time by 10% per week if you want to run at 80% of your maximum effort.
Step 7: You can add variety to your workouts.
If your goal is to be able to run a marathon, you may think that you should focus solely on running; however, utilizing a variety of workouts not only helps prevent boredom, it also helps better develop your overall health and fitness, and athletic endurance is a whole body effort.During the off-season, cross-training is the best way to break plateaus and prevent injuries.Strength training can help with recovery and endurance.Three sessions of 30–40 minutes per week is what you should aim for.Don't get carried away and hurt yourself.Plyometrics involves using drills such as jumping rope, skipping, one-legged hops, and high- knee sprints to improve explosive power in the legs so that your feet can spend less time in contact with the ground while running.Reducing ground contact will benefit your running efficiency and endurance.A lot of running programs are designed to improve endurance.Yasso 800s involve repeating 800 meter runs at the same minute pace as the hour goal you have for a marathon, with breaks in between.endurance training is an individualized process and may require some trial-and-error to find what works best for you.
Step 8: Increase your endurance.
The human body is made up of three energy systems.The short-term system gives you a burst of energy for about ten seconds and the medium system draws the glycogen from your muscles and burns calories.Aerobic activity is what people think of when they want to increase endurance, but improving all three systems will give you the best balance of energy production and exertion.Interval training helps burn calories.It involves running at high speed for a short period of time, followed by a cool-down of equivalent or slightly longer periods that consist of light jogging or walking.To learn more about interval training, see How to Increase Your Running Stamina.
Step 9: Push back the threshold.
Once you start to feel the burn in your muscles, athletic endurance begins to decline.The burning sensation is not caused by a build up of lactic acid, but by the release of lactate along with the acidosis that causes it.Thelactate threshold is the point at which the balance tips and you start to feel uncomfortable.You can push back this threshold with training.A three-part process can be used to increase your threshold.Increasing your training volume by ten to twenty percent per week is the first thing you should do.If you spend 10% of your weekly training time doingtempo runs, you will get to the point where you just start feeling the burn.Talk to your doctor about your fitness level and maximum heart rate.Interval training could be done by repeating four-minute intervals of high and low intensity exercises.
Step 10: Listen to the music.
If you are looking for an endurance boost, skip the dangerous, illegal, or dubious options.Studies show that listening to music while exercising can increase endurance.It appears that the benefit is an improved mood and element of distraction.The type of music you choose matters.Slow love songs and classical pieces may not make the cut due to the fact that music between 120 and 140 beats per minute is the most effective.
Step 11: Load up on food before an event.
elite long-distance runners, swimmers, and bicyclists use the technique of carbo-loading.It involves giving your muscles as much fuel as possible in order to keep them from running out while competing.It is only helpful for endurance activities that last at least 90 minutes.Carbo-loading isn't likely to help you increase endurance if you're just preparing for a tennis game.If you start three or four days before the event, you will increase your intake to 70% of your daily calories.To store fuel for the big day, you should ramp down your training regimen.Some carbs are created better than others.When possible, you should choose whole grains and unrefined, unprocessed sugars.There is a sample diet at http://www.mayoclinic.org/healthy-lifestyle/nutrition-and- healthy-eating/in-depth/carbohydrate-loading.
Step 12: Consider the effects of caffeine.
For the past several decades, researchers have been trying to figure out why elite athletes who drink two to six cups of coffee a day are able to perform better in lab settings.It is thought that it stimulates the use of stored fat for fuel.It seems to help with endurance over shorter bursts and longer athletic activities.The IOC and NCAA have caffeine limits for competitors, which do not provide lasting benefits of increased efficiency.Hard work and not a pot of coffee will increase your endurance in the long run.
Step 13: Don't use illegal and dangerous performance enhancers.
Steroids are illegal without a doctor's prescription and may lead to sanctions by an athletic organization with which you are affiliated, but they are still dangerous to your health.The damage they are likely to cause will outweigh the temporary benefits.Steroids can cause heart attacks.They can cause a lot of problems, such as high cholesterol and blood pressure, and can also stunt your growth.Erythropoietin, meldonium, and amphetamines are some performance enhancers that are thought to increase endurance.Erythropoietin can be prescribed to treat other conditions.It's a good idea to talk to your doctor before you start a performance enhancing product.It is legal to purchase without a prescription.It can have dangerous side effects.