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Strategies for Better Endurance Training


By , Senior Editor
Thursday, November 15, 2012

Whether you're preparing for a marathon or just want to take your workout to the next level, building endurance means making important adjustments to your diet and fitness routine. Exercising alone to the point of collapse isn't the way to go -- you need to understand how your body builds endurance naturally to figure out the best training schedule to help you meet your goals. 

How It Works
Endurance depends on your body’s ability to take in oxygen and turn it into energy while removing waste. Your VO2 Max is the highest amount of oxygen you can consume during training. Your lactate threshold is the level at which your body can remove waste products like lactic acid, which can put the brakes on your workout by negatively affecting how you feel if not removed properly and efficiently. The higher these two thresholds are, the more endurance you'll have. 
 
There are basically two different ways your body builds endurance, both long term and short term. First, there's aerobic endurance, which is the time in which your body uses oxygen to keep going. This is short term and will only help when you have oxygen to burn. The second is anaerobic endurance, when you will actually be building more endurance over time even though the exercises last a shorter amount of time.  
 
Exercising for Greater Endurance
Of course, your exercise regimen will account for the majority of your training plan for building endurance. You need to increase oxygen intake while also burning fats and carbohydrates as energy to fuel the body. If you aren't currently training regularly, then you'll need to start with more basic, lower-intensity workouts and then move on to more intensive exercises to get the most out of them.  
 
An easy way to begin is to start with a 30-minute run each day. This should be enough to get your body used to training. Add two or three minutes of training to your time every few days. You can also alternate between short, fast sprints and slower jogging to build a higher VO2 Max. Next, you should create a schedule of higher and lower intensity training days. Daily workouts are essential to increase endurance and strength, however, alternating the intensity of your workouts allows the muscles better time to recover and reduces the risk of injury and burnout.
 
Diet and Supplements Tips to Boost Endurance
You will also need to focus on the foods and supplements that you're consuming during endurance training. Your body will need fuel in order to build a higher level of endurance and resorting to stimulants that lack essential nutrients will only drain the body and leave you feeling like you got run over twice by semi.
 
You can start with fruits and leafy green vegetables, add protein from fish like salmon or try whole grain breads, brown rice, oatmeal or pasta. Try adding these carbohydrates to your diet before each workout to boost your results. There are also protein-rich supplements that you can choose in order to add more fuel for your body, like protein bars and shakes. Just make sure they have the right blend of protein and carbohydrates, little to no artificial ingredients and won't negatively impact your caloric intake for the day. If the nutrition label reads like a candy bar label, you might as well eat a candy bar.
 
Endurance training is much more complex than you may realize. By understanding how your body builds endurance, you can train in the best method possible. It's not just about exercising -- it's about exercising and fueling your body in the right way. Shop for great workout supplements and products at eVitamins to help you get the most out of your workouts and you'll be where you want to be in no time.
 

Products you may like:

Now Foods Whey Protein Isolate Natural Now Foods Whey Protein Isolate Natural
Why you may like this product? Now's whey protein is rich in branched chain amino acids and is easily digested for optimal performance. This protein powder is available in natural as well as five great flavors that can be mixed with fruit, nut butters and other ingredients to fuel your workout.
Nature's Plus Ultra Energy Bars Strawberry Crunch Nature's Plus Ultra Energy Bars Strawberry Crunch
Why you may like this product? These bars contains soy, rice and pea protein plus a full range of vitamins and minerals to keep you fueled up and feeling great. Additional enzymes also promote digestive health. Available in flavors like chocolate nut crunch and exotic berry crunch, they're a healthy, delicious way to boost your energy to build greater endurance.
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