Do you tend to gas out during training? Well, it happens (yes, even to the fittest person you know!) Unfortunately, this sometimes prevents you from giving your 100% – and in worse cases, you’ll have to bring that workout to a halt so as to catch your breath.
But the good news is that there are some things you can do to help yourself last longer – so you can get the most out of every training session.
1) Stay hydrated
It doesn’t matter whether you’re a professional athlete or a hobbyist – you must drink enough water before, during, and after your training! This is because it helps to lubricate your joints and regulate your body temperature. Also, it plays a part in the transportation of nutrients to give you the much-needed energy for your workout.
If you’re not drinking enough water, you might get dehydrated. When this happens, your performance at the gym will be greatly affected. What’s more, you may experience dizziness, muscle cramps, and potentially worsen the next day’s muscle ache.
2) Start your training with dynamic warm up
The purpose of engaging in dynamic warm up is to get your body ready for an intense workout. Besides gradually increasing your heart rate and circulation, it also prepares your cardiovascular, muscular and neuromuscular systems for peak performance. Hence, enabling you to last longer during your training.
When you fail to warm up properly, you might experience uncomfortable muscle cramps which would definitely affect your performance.
3) Wear comfortable compression clothing
According to the Journal of Strength and Conditioning, compression clothing increases the body’s ability to re-oxygenate muscle tissue when initial oxygen stores get depleted. When your body is able to replenish your muscles’ oxygen content, your performance and endurance would improve.
Apart from that, compression clothing also helps to improve your posture while allowing you to move around more smoothly. They also play a part in reducing muscle fatigue and protecting your joints. So the next time you go shopping, be sure to invest in some good compression clothing if you want to enhance your performance in the gym!
4) Include strength training in your workout
If you wish to boost your endurance and last longer in training, then strength training is the way to go. This is because it complements cardio training, and can improve your stamina as it stimulates your heart muscles.
Studies have shown that endurance athletes who included strength training in their workouts noticed increased speed and energy, as well as less injury – when compared to those who solely focused on cardio. So take your performance to the next level with some strength and conditioning exercises!
5) Make sure you’re getting proper nutrition
We can never emphasize enough just how important it is to maintain a balanced diet. After all, you (and your performance at the gym) are what you eat! Also, you can’t out-exercise a poor diet, so you should ensure that you’re fuelling up with the right food if you really want to maximize your performance.
When you consume nutritious food, your body would be able to replace the glycogen you’ve burned up, and repair any broken down muscle tissue. Food not only powers your body, but also your brain – so when you eat right, you’ll have optimal emotional and mental health. That means you’d be able to overcome any mental obstacles you face, and push your limits so that you last longer in training.
6) Train smart
In order to prevent burnout, make sure you gradually increase your workout intensity rather than kill yourself by training at high intensity for extended periods of time.
You might feel that the more you work out, the better your endurance will be – but that’s not always the case. It helps to remember that quality beats quantity, so focus on making progress and then building on it, rather than overusing your muscles and putting yourself at risk of getting injuries. We promise this is the better way to build up your endurance!
7) Let yourself have quality recovery
Besides getting quality training, it’s just as important to have quality recovery too! Make it a point to cool down properly by doing light jogging or walking immediately after an intense workout so as to prevent venous pooling, which is basically the accumulation of blood in your legs’ veins.
Also, ensure that you get enough sleep so that you can let your body rest and repair your muscles more effectively. By taking good care of yourself and getting ample rest, you’ll definitely get into your best shape in no time!
Now that you know what you can do to maximize your performance in training, make it a point to follow these tips, and make every gym session count!