Whether you were running to take a train or your cardio training Having stopped feeling difficult, you may wonder how to increase your endurance (or if it even needs a boost in the first place). “Increasing your endurance and endurance generally means that you are increasing your cardiorepiratory fitness, or VO₂ max,” explains Sobrena Jo, Ph.D., Director of Sciences and Research for the American Council. This has advantages that go beyond allowing you to feel less destroyed by doing daily activities, explains Jo. “A large evidence bank shows that people with cardiorepiratory endurance or higher aerobic form resist a chronic disease and have a lower mortality rate.”
Vo₂ Max is the amount of oxygen that your body is able to use when you exercise – the higher the number, the healthier your heart and lungs. Most of us can improve this number by doing more exercise, fueling healthy foods and adopting habits that allow our body to recover well.
This may look like heavy wash, but your whole body could benefit from your efforts. “One of the really cool aspects of the aerobic form is that things that are good for your heart and your blood vessels are also very good for your brain,” said Jo. “So, all the things you do to try to improve your endurance also improve your brain health.” In addition, being able to do more feels well physically and emotionally. This month, follow these steps to pass your endurance to the next level.
Have fun and create a plan
“I think that people make is to do something they don’t like,” says Jo. “It’s probably the fastest way to leave something.” For example, she said, if you have the goal of increasing your endurance by walking more and yet you hate walking in your neighborhood, it will be difficult to bring together the motivation to go out. Before settling your goal, try several activities this week and observe your level of fatigue during each. Then choose one that you like and find how to add it to your existing routine. For example, if you are a morning of the morning and you really like kickboxing, see if a local gymnasium offers early classes. If you are easily bored and prefer home training sessions, see the high intensity interval classes of a few different instructors on YouTube.
Amplifies things little by little
“No matter where you start, whether you felt wrapped after mounting a staircase or want to run faster and progressive progression, this is what will get you safely and effectively where you want to go,” explains Jo. She suggests increasing the time spent doing an activity or the intensity of the activity of around 10% each week until you reach your goal. Let’s say that your reference works for 30 minutes – Try to extend each walk at 33 minutes this week, 36 minutes next week and 40 minutes the following week. Or if you want to focus on speed and normally travel a mile in 20 minutes, aim to do it in 18 minutes this week, 16 minutes and 12 seconds next week and 14 minutes and 35 seconds the following week. OJ says that a change of 10% is useful because it is an improvement but not an overtaking – your body can tolerate it. “Your body will change and adapt during the four weeks to allow you to reach a completely different level of fitness when you are finished,” she said.
Be intelligent on rest days
When you pay additional attention to the reduction of your training sessions, the recovery time becomes even more important. “The body uses recovery days to heal and come back stronger,” explains Jo. “Exercise is a stressor, and the body must adapt and prepare for the next stress that you will place on it – if you never take a day of rest, it is not lucky to do it.” Rest also gives your mind the break it needs to prevent you from exhausting yourself. Jo recommends taking a day of recovery after each day you do your chosen activity, but that does not mean sitting on the sofa. For a marathon runner, rest could be a walk, and for a walker, it could be a sweet yoga. Being active, even lightly, the days of leave, the oxygenated blood will flow towards the muscles and will help the joints to remain lubricated, she says.
Take your other habits
First of all: food on your plate. “If you consider nutrition as fuel for your activity, being low on quality or nutritional quantity could have an impact on what you feel,” explains Jo. “It could affect your energy levels and not only what you feel when you do the activity, but also your motivation to start.” It recommends loading vegetables, fruits, lean proteins, whole grains and water. And it is probably not surprising that the other great habit of lifestyle that can affect your endurance is sleep. Your body needs at least seven hours of high quality sleep every night to perform at its best.
