Ever wonder if there’s a way you can power through every training session without gassing out? Well, the answer is to boost your endurance! But before we get to that, you need to understand one thing: there are two aspects of endurance that you need to work on – physical and mental.
Firstly, physical endurance is your body’s ability to withstand the intensity of your workouts, as well as remain active despite exertion and recover from fatigue and muscle aches. However, one can have a great deal of physical endurance but still not handle intense workouts as well as he potentially can, simply because he lacks mental endurance.
We believe that mental endurance is sometimes what separates the great from the good. This is because it’s the strength you find from within, to press on and keep going even when you feel like you can’t. Remember, your mind always gives up way before your body does – so it helps to build up your mental strength as it’ll help you go the distance, in the gym and beyond.
Today, Evolve Daily shares 6 Ways To Boost Your Endurance:
1) Have a plan
As the saying goes: those who fail to plan, plan to fail. And it’s the same with building endurance. If you attempt to do so without a plan, you’d have difficulties staying focused and monitoring your progress. So make it a habit to establish a proper workout routine and stick to your plans! Although it might sound tedious, believe us when we say that all you need is 15 minutes a night to get your plans down on paper, or your phone.
2) Cross train
Whether it’s supplementing your Muay Thai training with running, or BJJ with strength and conditioning, mixing it up is the way to go if you wish to boost your endurance. This is because cross-training shocks your muscles with new movements and exercises, hence, exposing your body to many different kinds of workouts.
Apart from building your endurance, cross-training also prevents you from hitting a plateau. Psst! It builds more muscles at different parts of your body, and burns more calories, too!
3) Fuel up with good food
We can never emphasize enough the importance of maintaining a healthy diet. After all, you are what you eat! And your body has to be properly nourished with necessary vitamins and nutrients in order to function at its best so you can get the most out of your workout. Research has shown that a mix of protein and carbs can help enhance endurance and reduce muscle damage.
Besides that, make sure you stay hydrated before, during and after your workouts – because water plays a part in boosting stamina and combating muscle fatigue.
4) Get enough rest
Besides eating well, it’s also important to make sure that you get adequate rest. When you get at least 7 to 8 hours of sleep every night, your body has sufficient time to recover and your muscles will be ready to take on another intense workout! Think about your body as a car, and sleep as fuel. Without enough fuel, the car wouldn’t be able to go the distance. So get enough rest daily!
5) Be consistent
Endurance doesn’t happen overnight. It comes with constant training and the decision to always make healthy choices. Although you might not notice it, you actually require a great deal of commitment and willpower to regularly hit the gym and eat healthy day after day. By staying dedicated to your goals, you’re not only building up your physical endurance, but your mental endurance too. Over time, you’ll notice that you’re able to concentrate much better as well.
6) Challenge yourself
Let’s face it. No one really wants to venture out of their comfort zone. After all, it’s a super scary place to be. But here’s the thing: it is essential to challenge yourself and put yourself in not-so-comfortable situations in order to boost your endurance. For example, if you don’t challenge yourself to go that extra km, you’ll never run further than your usual distance, and eventually hit a plateau. What’s more, you’ll allow yourself to be stopped by the limits that exist only because you set them for yourself.
So go on, do one thing that scares you everyday! It’ll develop your endurance and give you the inner strength to overcome life’s daily challenges.
Now that you know how to boost your endurance, are you ready to get the most out of every workout? Go on, you got this!