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Building an Optimal Level of Endurance

By Donna Kostiew

If your daily workouts aren’t taking you to your desired goals, or if you are simply running out of steam and struggling while on the field of your chosen sport, chances are you need to change things up a bit. Oftentimes, this involves your level of endurance. Endurance is what keeps you moving. It’s what you need to work out at the level, or for the amount of time, that you have been striving for. It’s what you need to reach your fitness goals. And although endurance ability is mostly a matter of genetics, there are ways that you can improve it.

Endurance Building

So how do you get past that point of where you are now? How can you build your endurance so that you can break through to that next level of fitness? Here are some suggestions that may be able to help.

  • Balanced diet - A healthy and nutritious diet is essential for adequate energy and endurance while exercising. To improve endurance, a diet of low-fat and high-carbs will boost your efforts, enhance endurance performance, and reduce muscle damage. This combination does vary for each individual, so it may take some time to find the right combination for you.
  • Exercise enjoyment - If you absolutely dread the treadmill, chances are you aren’t going to increase your effort or amount of time on it, but if your workout consists of exercises you actually enjoy, pushing yourself harder and further won’t be difficult. To improve your endurance, try adding some new aspects to your fitness routine that you like and that will challenge you.
  • Rest - Your body needs time to rest and recover, especially if you are putting in a lot of effort at the gym or on the field. This means that those rest days are just as important as your tough ones. So come up with a combination of tough and easy workout days, don’t forget your rest days, and make sure you are getting plenty of sleep at night.
  • Workout partner - Working out with a friend or trainer can be extremely helpful in reaching your goal. It is often quite easy to cancel plans for yourself, but when someone else is in the picture, it becomes more difficult do so. The extra motivation and competitiveness that your partner will give you are usually enough to push yourself even harder.
  • High-intensity exercises – High-intensity training involves short, explosive movements that get your heart racing and gives your muscles the workout they are asking for. These types of exercises have also been shown to be a lot more effective in building endurance than what running at a steady pace has.

In addition to being extremely beneficial to reaching your fitness goals, building your endurance will also help you save face when playing sports with friends and is a great way to keep your kids from ever calling you old.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Glenview, Ill.

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