In any sport, endurance will go a long way in our performance. As the famous quote by Vince Lombardi goes, “Fatigue will make cowards of us all”. In this article, we look at five techniques to boost your endurance faster.
When people think about endurance and stamina, they tend to focus on activities like running, cycling and other steady state activities, but those activities are only a small part of building endurance. There are several other ways to build endurance and cardiovascular production. Below are five tips to build your endurance and cardiovascular production.
1. Focus on working your heart.
A common mistake people make when trying to build endurance is thinking they have to perform a cardiovascular activity for a long period of time. You can build endurance by focusing on strengthening your heart and improving your cardiovascular system, which pumps blood and oxygen throughout your body and to your working muscles. A great way to strengthen your heart is by performing short, intense cardio sessions which you raise your heart rate, hold the intensity, then back off the intensity to recover. After a short recovery period, raise the intensity to raise your heart rate again.
2. Combine strength training with cardio.
It’s simple really: the more muscles you work together, the more it will challenge your heart and your cardiovascular system. Instead of training strength one day and training your cardiovascular system another day, make sure to combine the two together during your training. You can do squats immediately followed box jumps, immediately followed by pull ups for one set. Doing a few sets of those will work both strength and cardio. You can create countless exercise combinations for a new workout each time you workout.
3. Reduce your amount of rest.
We normally want to give ourselves a break between sets to fully recovery. If your goal is great endurance, cut down your break time to 30 seconds or less. By the end of your sets, your muscle should be burning; you should be breathing heavily and sweating. This will help you strengthen your cardiovascular system and endurance. One example of a set is doing 10 pull ups, 10 push ups, 10 walking lunges (per side), 10 leg lifts, rest 30 seconds then repeat. Do 3 to 4 rounds.
4. Change up your routine.
Much like weight training, switching up your workouts is essential to building your cardiovascular system and endurance. Our bodies get used to and adapt to our workout routines, so changing up our workout every few weeks will go a long way to consistently challenging our bodies, keeping them adapting and improving. So, if you like to run or sprint a lot for your cardio, try kickboxing or Muay Thai instead. It’s important to keep the body guessing, adapting and improving.
5. Go for hybrid exercises.
Thrusters (squats with an added overhead press), lunges with side lateral raises and push ups with jumping pull ups care all great hybrids: exercises that take two separate movements and combine. Keep in mind the more muscle we can work out at one time, the more it will challenge our cardiovascular system and work our heart, which will improve our endurance.
6. – BONUS – Incorporate an endurance supplement.
Incorporating an endurance supplement, like Cardio Surge Energy into your cardio routines will go a long way into improving your workouts and help you build your endurance faster. Cardio Surge Energy is completely free of stimulants, including caffeine, and relies on safe ingredients that work with your body’s natural energy pathways to improve endurance and cardiovascular production. Some benefits of adding Cardio Surge Energy are improved energy and sustained energy, being able to push harder later in your workouts, less feeling of muscle burn during exercise, improved recovery and less soreness after workouts.
There you have it, five tips and a bonus tip to improve endurance. No matter how you go about improving your endurance, making sure your endurance is strong will make a bigger difference in your performance than talent alone.
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