Frank Salvatore
Health and Lifestyle

Why is Your Endurance Static?

January 1, 2017 by · Leave a Comment 

Even if you are strongly dedicated to working out on a regular basis, your endurance may never seem to increase. This is likely due to a combination of workout intensity and rest. Here are several reasons that you may not experience endurance gains, even if most of your time seems to be dedicated to staying fit.

Your Intervals are Weak

Many run intervals to shock their bodies and mix up their routines, however it is important to make sure intervals are done with the proper amount of intensity. The intervals should stress the body to create a physiological change. This requires going past one’s comfort zone and pushing yourself past your usual limits.

You’re Over-Doing It

Going at a maximum pace all the time can keep you from reaching your fitness goals. This is because you are lacking variety in your workouts. It is important to create a balance of hard efforts with easier workouts to help build strength and endurance. Plan your workouts in advance to make sure there is variety of intensity and duration throughout the week.

You’re Not Getting the Rest You Need

Skimping on rest between intervals will be detrimental to your exercise routine. Following each hard push, take either a static or active rest, meaning sit for a minute or two or take a light walk. This helps your body recover enough for the next repetition with the same intensity. To build endurance, take about 30 seconds of rest between each interval.

Take Time for Recovery

If you follow up a tough boot-camp class with an intense spin class hours later, your body likely isn’t ready for the workout. Instead, balance workouts by spacing out high intensity training that is heavy on strength, speed, and power. In between these workouts, add in some easy exercises for variety, and give yourself some time off to let your body recover.

Mix It Up

Doing the exact same cardio exercise every day is a definite way to plateau. If you enjoy running, try to mix it up with hills or different routes outside. This will help keep your body from getting used to your typical workout. Or, if you like to work on the treadmill, take some days to do the stair stepper or elliptical. This will help your body use and activate different muscles throughout the week.

Remember Self-Maintenance

Doing active recovery, such as stretching, foam rolling, and soft-tissue massages help to increase blood circulation recovery. Rolling your muscles with a foam roller for just ten minutes each day can help speed up your recovery and avoid injury. While foam rollers are great to use once you feel a muscle has become tight, try using them each day to prevent the muscle tightness from occurring in the first place.

Feed Your Body

It is important to properly fuel your body with nutrition and hydration. Both of these factors can have a significant effect on how your body responds to exercise. Stay hydrated and choose foods that your body can benefit from. Whole foods that are closest to their original form are the best for your body. If you choose to work out in the morning, remember to refuel with a combination of protein and carbohydrates within 30 minutes of a workout to keep your body running properly.

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Frank Salvatore