Endurance is a concept that gets thrown about a lot, especially when it comes to long-distance running or attaining high reps in weight lifting. However, it generally means being able to keep going for an extended time. No matter what pursuit you’re focused on boosting your endurance for, it takes a lot of time, effort, and constant practice. Remember practice does not make perfect, it does help to increase endurance levels.
What Exactly Is Endurance?
Endurance is a skill that is often gained via prolonged training; it is not something one is just a gift. Most of the time, it’s a combination of physiological and psychological elements that allow us to keep doing what we’re doing for as long as we want. Some of these characteristics include fatigue—for example, if you didn’t sleep well the night before or are just tired, you might find it difficult to complete some activities that need a significant amount of effort or stamina. Your fitness level is also a predictor of endurance; a person’s physical fitness, together with their level of training, will influence their endurance ability.
Endurance is built by consistently challenging yourself intellectually and physically day in and day out for weeks, months, and years at a time. Another component is genetics, as our bodies contain various muscle fibers that might influence our physical capacities. While research indicates that you may gradually increase the amount of these fibers in your body, it also underlines the importance of genetics in determining one’s muscular makeup.
Stamina vs. Endurance
Endurance is frequently confused with stamina. However, the two are diametrically different. Stamina can be defined as the amount of time a person can perform a specific activity at maximal capacity or without tiring. On the other hand, endurance is concerned with one’s ability to accomplish a particular task; it does not consider performing at maximal capacity in the same way that stamina does.
Endurance Types
Endurance can be divided into types, which are specified by classification. Here is a look at some of the most common types of endurance in physical training and what they mean.
Endurance Cardiovascular
Cardiovascular endurance, as the name implies, refers to the amount of stress your heart can withstand during physical activity. When you increase your cardiovascular endurance, your body becomes more efficient at pumping blood while performing that specific exercise.
In other words, someone who has developed more cardiovascular endurance may tolerate longer and more rigorous training sessions than someone who has not yet developed such endurance.
Endurance Muscular
Muscular endurance refers to how long your muscles can contract sufficiently to allow your body to do a specific activity. A person lacking muscle endurance may succumb sooner to high lactic acid buildup, which produces cramps. On the other hand, a person with high muscular endurance will be able to lift a weight for more repetitions before fatigue.
Endurance in Anaerobic Conditions
Because the term anaerobic implies “without oxygen,” anaerobic endurance refers to how long a muscle can work at a specific physical feat without much oxygen. Lifting weights is a perfect example of this. Anaerobic activity, by definition, is shorter in length but more intense than aerobic exercises, such as swimming or cycling.
How to Increase Your Endurance
By engaging in endurance training, you can improve your ability to perform a specific activity for extended periods. Here are some expert-recommended techniques for increasing your endurance.
Take Part in Interval Training
Interval training, also known as “high-intensity interval training,” is increasing the intensity of your workout for a brief amount of time. For example, if running is your preferred workout, you can purposely push your pace faster than usual for 20-second intervals, followed by a slower recovery pace for about a minute. This not only increases your endurance over time, but it also has a plethora of additional advantages, such as improved insulin sensitivity.
Increase the Reps in Each Set
Whatever type of exercise you do, one approach to improve your endurance is to add one more rep, one more mile, or 5 minutes to your weekly or monthly fitness program. Your body will gradually adjust to that degree of exercise, becoming the norm.
Rest Less in Between Sets
While resting between types of physical exercise can be good, it can also lower your heart rate and endurance. Take fewer breaks between workout sets so your heart rate remains elevated and your endurance improves with each workout.
Boost Your Core Strength
No matter what workout you do, whether running, swimming, cycling, or weight lifting, it’s crucial to focus on core strength because it will enhance your endurance in any activity.
Kim’s Final Thoughts…
If you’re having problems taking your workouts to the next level and feel like your endurance has plateaued, use the information in this article or consider hiring a professional personal trainer. Consult a healthcare practitioner if you experience discomfort or lingering pain while working to improve your endurance.
