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7 Tips for Boosting Your Workout Routine
If you’ve ever found that you are getting out of breath from simply walking up a flight of stairs, then you are not on your own. Whether you go out for walks a few times a week, enjoy cycling or swimming, endurance plays a huge part in your fitness routine. However, maybe you are wondering what you can do to improve your endurance and stamina. Simply working out isn’t always enough; you need to focus on increasing stamina to boost the amount of oxygen that flows through your body. As a result, this will improve your ability to exercise for a longer period. If you don’t know where to start, you might find these tips helpful.
Combine Strength and Cardio Days
The more you work your muscles, the more your heart and cardiovascular system will be challenged. Rather than sticking to separate days where you do cardio or strength training, it’s better to combine the two. For example, you might want to come up with a routine where you can perform exercises like bench presses and pull-ups followed by running or cycling for a mile. Alternatively, you may want to try situps and squats after cardio exercises like using a jump rope.
Not drinking enough before and during a workout can have more of an impact on your performance than you probably realize, especially on a hot day. The more you sweat, the more fluids you lose during exercise, which for people who drip sweat everywhere is significant.
The science says you shouldn’t be losing more than 2 percent of your body weight during a workout. Step on the scales before and after as a rough guide. If you have lost too much weight, up your fluid intake during a workout. People who sweat a lot should add an electrolyte tab to their water bottle, to counteract the salt lost via sweat.
Be careful not to overdo the sports drinks while exercising, as these are often full of sugar. If you consume a lot of sports drinks as well as energy gels, you could be inadvertently taking on too many carbs. That said, for longer workouts of an hour or more, you will need to take some fuel on board.
It is very hard to build endurance if you don’t take enough fuel on board. Most people can workout for around 60 minutes without needing any carbs. As long as you have eaten enough in the 2-3 days prior to your workout, your glycogen stores will be sufficient for your needs. However, exercise much longer than this and your engine will be running on empty, and performance will suffer.
Aim to consume some form of carbohydrate at the 45 minutes to one-hour mark. This ensures your performance doesn’t drop and you can continue working out. Experiment with a fueling plan to see what your stomach will tolerate. Some people use energy gels whereas others are happy taking on carbs in the form of energy drinks.
Using supplements can be another ideal way to increase your endurance. There are various options to consider including pre-workout supplements that are designed to boost your energy levels and help you train for longer. Turkesterone is an ideal supplement to consider when it comes to boosting your strength and endurance. There are multiple turkesterone benefits that you can take advantage of including improved muscle growth and improved body composition.
It’s easy to get stuck into a set way of doing things when you go to the gym, but in fact, sticking to a routine can sometimes be the worst possible option if you want to improve your workout endurance. Instead, switch up your routine and do different things each time. Studies suggest that if you keep your workouts the same for two weeks your body will simply get used to it and it won’t be as effective. If you normally use the treadmill, for example, then try using the cross-trainer or the exercise bike instead.
Cross-training is great for improving aerobic fitness and endurance. Athletes will see benefits from trying different sports rather than sticking to just one. For example, if you are a runner, introducing cycling into your workout schedule helps to improve fitness and endurance, without adding additional stress to the legs. Cycling has a lesser impact than running, so it is useful to switch easy, recovery runs for bike training workouts. After a few weeks, you should notice an improvement in your aerobic capacity and workout endurance.
When strength training in particular, it is normal to give yourself a rest of around one to two minutes between sets. However, keeping this to a minimum will help you increase your endurance. Good trainers suggest that after completing a set, you should have worked up a sweat and you will feel some burning in your muscles. Only take a break if you feel that you have reached your limit and will not be able to continue without one.
Finally, it’s important to consider the fact that diet and exercise are linked, and what you are fueling your body with outside of the gym will have an impact on your energy levels and help you get your endurance up. What you eat isn’t just important for your waistline, but it can also have an impact on your overall mood and your physical and emotional well-being. To get the best results from the gym, make sure that you are eating a diet that is high in healthy sources of protein like lean meats, eggs, nuts, and legumes. Fill up half of your plate with vegetables at each meal and opt for foods that are high in vitamins and antioxidants such as carrots and broccoli.
Whether you have just started going to the gym or have been working out for a while and want to improve your results, keep these tips in mind.
This article does not necessarily reflect the opinions of the editors or management of EconoTimes
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