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Enhance your Endurance
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Exercises And Diet For Endurance
If you are preparing for a fitness event such as a marathon or a race, you should consider enhancing your endurance to ensure that you get good results. Endurance is something that must be built up over time, and the most efficient way to achieve this is through consistent and targeted training and nutrition.
How Does Exercise Increase Endurance?
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| Exercise increases your circulation. |
Exercise is something that increases your heart rate and increases your circulation. Each time you exercise, you will get to the point where you feel like you are tired and cannot continue. Pushing yourself past that point, even just slightly, will increase your endurance. There are a couple of factors at play with endurance, and those are your VO2 Max and your lactate threshold.
The V02 Max is (V) volume of (O2) Oxygen that your body consumes while you are exercising. Your VO2 Max is tested in a lab where you are fitted with a special breathing mask while you run on a treadmill.
As the test becomes progressively more difficult, the mask measures the V and the O2. VO2 Max is the volume of air exhaled by you and the volume of oxygen inhaled by you. The intensity of the exercise is gradually increased with more resistance added until oxygen consumption is steady even to the intensity.
Your Lactate Threshold
The lactate threshold is the point where when you are doing exhaustive and intensive exercise; the lactate is building up in the bloodstream at a faster rate than the body can remove it.
The body provides energy for short and intense bursts of activity through what is known as anaerobic metabolism. Lactate builds up to a threshold where it is no longer able to be absorbed, and so it accumulates creating the lactate threshold.
What Exercises Increase Endurance?
If you want to increase your endurance, then you will need to increase your VO2 and your lactate threshold.
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| Increase your endurance with swimming |
Some of the most effective exercises for this are:
1. Running
Usually interval training with 30 seconds of running at top speed followed by 30 seconds of a slower pace, similar to HIIT training;
2. Biking
It is best if biking takes place in terrain that is hilly and flat to provide intervals of high and low heart rates.
3. Swimming
Different strokes and lap lengths make this effective and as intense as you want it to be. According to SwimJim,
Swimming is a great way to increase your body’s overall endurance. Especially with a variety of available equipment, you can get a total body workout easily. For one of your swimming practices, you can use flippers and focus exclusively on kicking. You can also add small weights to your wrists or ankles to increase muscle strength while you swim. These exercises can help you increase your endurance in swimming, but the muscle mass you gain will give you a competitive edge in other sports, too.
4. High-Intensity Interval Training
Intense intervals of cardio training wherein you work to high intensity and then have a cool-down period, usually 30 seconds of each of HIIT and cool-down.
How Does Diet Enhance Endurance?
A healthy diet increases endurance by providing nutrition to the body for recovery, particularly after intense workouts. The body is like a car; it needs quality fuel to continue improving its endurance.
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| A healthy diet increases endurance |
By eating natural, whole foods that are unprocessed, the body is receiving the best possible nutrition that it needs to handle the intensity of the workouts that you will need to do to increase your endurance. By avoiding refined grains, fried foods, sugar, and processed foods, you will provide your body with the right nutrition to increase your endurance consistently.
What Diets Enhance Endurance?
Quick snacks seem like a good idea during workouts, but the problem is that while they provide a quick dose of energy, they can cause a drop in blood sugar, which can cause fatigue.
Complex carbohydrates are a better option since they take longer to digest. Beet juice helps to boost endurance, and nitrate-rich foods help to increase exercise tolerance and endurance by increasing the amount of oxygen available to the muscles and increasing blood flow.
A balanced diet containing lean protein, plenty of fresh fruits and vegetables, whole grains, and healthy fats is the best type of diet for endurance. Avoid food that is processed or full of sugar because they do not provide any real nutrition to the body.
By following the exercises and diet to increase your endurance, you are going to see results in a short amount of time. The key is to be consistent with training and keeping track of what you eat and when you eat it. It may be beneficial to use a training app to input the information to keep track of your progress.
Author: Nikos Vasilellis is the Founder of Nereids Aquatic Coaching and has a passion and love for aquatic activities which is combined with his care for helping others. Nereids Aquatic Coaching company helps children and adults to overcome their fear of water by focusing on their individual strengths and helping them enjoy safely the aquatic environment. Nereids team is dedicated to decreasing the percentage of drownings while motivating students to remain physically active.
Inveigle magazine
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Fitness