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This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 18,575 times.
“Endurance” is the strength and energy needed to exert yourself over a long period of time. The meaning of this word mainly refers to the capacity to exert effort for physical activities such as exercise and sports. However, “endurance” can also refer to the mental strength needed to carry out a task or overcome difficult circumstances. Enhancing either of these (or both!) is a wise choice if you want to lead a healthier life.
Steps
Building endurance through diet
- To provide steady energy for the body throughout the day, you should eat many small meals instead of one or two large meals.
- Snack on fresh fruits, vegetables, nuts, and lean protein between meals. Have energizing fruits and nuts ready during times of intense activity such as hiking, biking or studying for exams.
- If a flavored drink stimulates you to drink more, you should consider using a sports drink like Gatorade, Powerade, etc. to dilute it with water in a ratio of 7:1. Add sports drinks to add flavor to your drinks. They also have the added benefit of re-supplying the body with electrolytes, which are vital nutrients for muscle function and are lost when you sweat. [4] X Source of Research However, if you’re trying to lose weight, keep in mind that these drinks contain a lot of calories.
- Limit your intake of caffeinated energy drinks. These waters may be suitable for a temporary health boost, but are harmful to endurance.
Develop physical endurance
- Cardiovascular exercises such as aerobics, running, cycling and dancing will work the heart and lungs, increasing the body’s efficiency in transporting oxygen to the muscles. As a result, your body’s stamina and endurance will slowly increase (fatigue level decreases) when you do cardio.
- Strength training exercises such as weight lifting and bodyweight exercises (push-ups, sit-ups, etc.) will slowly increase the endurance (not to mention size, shape, and strength) of the muscles. corn. Over time, you’ll notice a clear difference – being able to lift heavier weights for longer.
- Participants do not have to be friends or peers. Bring your child, dog or neighbor with you to the start of your daily workout. You can also sign up for a gym that will pair you with other students, or sign up for a class that you know can make new friends with the same health goals as you.
Full rest
- Although everyone’s sleep needs are different, the American Sleep Foundation recommends 7-9 hours of sleep each night for adults. [7] X Research Sources Sleeping less than 6 hours per night is generally considered unhealthy and is associated with the health problems mentioned above.
- For cardio exercises, start slowly to raise your heart rate slightly, and maintain that heart rate for no more than 30 minutes the first time. Increase the intensity and duration of exercise by taking small, realistic steps until you reach your goal. In a few months you will make significant progress without even realizing the change!
- For strength training, you should start at a weight or resistance level that you can easily do. Only attach a few small dumbbells to the bar or exercise machine. If you’re training with your own body weight, you can modify the exercise to make it easier – for example, lower your legs for lighter pushups or crunches (without lifting yourself into a sitting position) instead. for sit-ups (sitting up straight). Slowly increase the volume, resistance, or intensity of the exercise to build strength over time.
Increase mental endurance
- You don’t even have to focus on your actual goal, but try to think of a winning image. Close your eyes and let your mind wander, drawing a picture in your head of whether you’re finishing the race at the fastest pace or scoring 10 on the final exam. But don’t fall asleep!
- Avoid focusing on the challenges and obstacles that may be encountered before reaching the goal, but should be aware of them and the hard work that needs to be overcome to achieve the goal.
- In your studies, stay highly motivated and build your study endurance before the final exam week by holding group study sessions with friends throughout the year.
- For example, if you’re trying to learn guitar but can’t concentrate on practicing the basics of chords and scales over and over again, try to practice every day and gradually increase the amount of time you spend practicing so that you add five minutes each day. week. For example, the first week you practice 30 minutes a day, the next week 35 minutes and so on. In less than two months you’ll be practicing for an hour a day and will soon learn some serious piano skills.
- Clean up the timetable. Check your calendar for upcoming events that could disrupt your ability to focus on work – if the time lag is severe, it’s a good idea to give up or reschedule a “fun” event to maximize your time. work first.
- Never use stimulants (like Adderall etc.) to support study or work, they have strong side effects and should not be used unless prescribed by a doctor.
- If you are afraid to speak out because the problem is too personal, it’s very simple, confess your difficulty to yourself. Think about your innermost feelings and write them down in a journal or notebook. After a while, reopen those pages and read your thoughts – you will be amazed at what you write, and now you can focus better on overcoming difficulties.
Advice
- When running, don’t stomp too hard every time you land, touch your feet gently on the ground, so you will run farther and less tired.
- Increase exercise time by a few minutes each day.
- Exercising alone can help you build endurance, because you don’t have to be pressured by those around you. If you work hard to practice a little at your own pace, you will easily follow the exercise program and achieve your goals.
- Motivate to practice every day even if you don’t feel very enthusiastic.
- Create a playlist of songs to set the tone for the session.
- Provide plenty of opportunities for physical or mental rest; Alternate between these two breaks to avoid fatigue.
- Stroll at night after dinner.
Warning
- Keep a steady pace and don’t break your routine. Spending a day without exercise can be a good way to rest, but if you skip a few days in a row, you’ll be too lazy to go back to training.
- Do not drink caffeinated beverages such as coffee or energy drinks before doing aerobic exercise. They increase your heart rate and when you exercise, your heart rate can get too high and put you at risk.
- Unhealthy energy drinks for daily consumption: Avoid abuse if you want to have a healthy body with good endurance.
This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 18,575 times.
“Endurance” is the strength and energy needed to exert yourself over a long period of time. The meaning of this word mainly refers to the capacity to exert effort for physical activities such as exercise and sports. However, “endurance” can also refer to the mental strength needed to carry out a task or overcome difficult circumstances. Enhancing either of these (or both!) is a wise choice if you want to lead a healthier life.
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