When it comes to exercise, a lot of importance is placed on performance. When was the last time you thought about improving your endurance? Endurance refers to your body's capability to sustain an activity for a long period. So of course, improving your endurance will help you hit your health and fitness goals! In this article we'll discuss some practical tips to improve your endurance.
Muscular endurance vs cardiovascular endurance
There are two types of endurance - muscular and cardiovascular. If you haven't already guessed, muscular endurance is the ability to work your muscles continuously without getting tired. Cardiovascular endurance is the ability of your heart and lungs to supply your body with oxygen. These two work hand in hand to fuel your overall performance.
Muscular endurance is also known as anaerobic endurance, and cardiovascular as aerobic endurance.
How to Improve Endurance: Getting Started
You may find when you start off on your fitness journey that you will have a long way to go with your anaerobic and aerobic endurance. And even once you have been at it for some time you will always hit a new plateau. Here are some tips to help your push your endurance to the next level.
1. Endurance starts with small steps
If your goal is to run 5km, start with small but measurable improvements. So, you can only run 100 metres? Excellent! Tomorrow, try to run 110 metres! Before you know it you will have your first kilometre under your belt! The same goes for your anaerobic endurance. Take a measurement from where are you now, and aim for small, incremental improvements. Remember: Rome wasn't built in a day!
2. Try High Intensity Intervals
High Intensity Interval training (HIIT) is a popular training method associated with improvements in aerobic fitness. In simple terms, by pushing your body to its maximum limits in short intervals, you are pushing your fitness more than if you put in a lower amount of effort for a longer time. Try it!
3. Stick to it
The hardest part of any training program is sticking to it! If you want to improve your endurance, make a realistic plan that you can stick to. If you find yourself time poor, don't plan an hour in the gym every night. Find something that will fit into your routine.
Why isn't my endurance improving?
If you are working out regularly and your endurance is not improving, you might have hit a dreaded plateau! The best way to get past this is to shake up your routine a bit. If you are a long distance runner, try doing sprints or high intensity intervals. If you are aiming for muscular endurance, try plyometrics.
Supplements to Improve Endurance
Improving endurance with the right supplementation can make a world of difference, whether you are a beginner or an advanced athlete.
One of the most popular ingredients on the market for those looking to support their muscular endurance is Beta Alanine. Beta Alanine is a modified version of the amino acid alanine.
Many people report being able to perform one or two additional reps in the gym when training in sets of 8-15 repetitions. Beta Alanine is commonly used by athletes engaged in moderate to high intensity cardiovascular exercise, such as rowing or sprinting.
How Does Beta Alanine Work to Improve Endurance?
Beta Alanine is associated with carnosine, a molecule found in muscle tissue. Carnosine is a molecule found in muscle cells. Research into its role during exercise is ongoing.
Beta-alanine supplementation is commonly used by athletes looking to support their training performance and endurance during high-intensity exercise.
When do I take Beta Alanine to Improve Endurance?
Beta Alanine supplementation is not timing-dependent, in relation to exercise. Using beta Alanine as part of a pre-workout stack is a popular option, however.
Large doses of beta Alanine may result in a tingling feeling called paraesthesia. It is a harmless side effect, but can be avoided by using a time-release formulation or taking smaller doses, between 800-1000mg, several times a day.
Emrald Labs carries a 166 serve Beta Alanine supplement in powder form that can be added to your pre workout. Beta Alanine in this powder form is quick absorbing and mixes easily with water.
Beta Alanine is a popular addition to daily supplement routines for those looking to support their training goals.
Reference and Research Citations
http://examine.com/supplements/Beta-Alanine
http://www.betaalanine.info/
