Endurance and stamina aren’t just needed for completing marathons and triathlons. They are helpful attributes that greatly aid in mental and physical performance. However, they don’t come hugely easily.
With a little motivation and some sweat, you can increase your endurance and stamina so you’re performing at your absolute best. We’ve put together our top five tips for ensuring you get the best out of your life.
Interval training is physical training consisting of alternating periods of high and low intensity activity. Studies have found that people who did just four to six 30-second sprints reaped the same heart-health benefits as those who logged a moderate 40- to 60-minute workout. In other words, you are spiking your heart rate, then letting it fall, and then spiking it again. This sort of workout is great for cardiovascular fitness and is proven to increase your endurance fitness – all in a shorter amount of time than a regular workout!
If, like most people, you work at a desk, it’s crucial that you employ activity into your work day. while you may be an Excel champ by day and gym rat by night, recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle. Great ways to squeeze in a few moves at work can be taking phone calls standing up. This burns ten percent more calories than you would chatting in a chair. Another office hack is to position your bin far enough away from your desk that you have to get up to throw something away. This simple action of getting up every now and then will work wonders for your everyday endurance.
Combine strength with cardio
Although both strength and cardio exercises are respected in their own right, the ultimate benefit comes from when they are combined. Combining these types of training is a tactic used by many in both the general fitness and specific sports preparation populations. It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. If you undertake a regular weights program, try incorporating a one mile run before each round to increase your heart rate and work on that very important endurance fitness.Persistance and endurance will make you omnipotent. Casey Neistat #quoteClick To Tweet
There is nothing quite as revitalizing as breathing fresh air and feeling the sun on your skin. Why exactly does hanging out in nature make us so happy? Turns out, it’s not just our adoration for foliage that leaves us feeling relaxed – being outside can actually offer a solution for feeling mentally down in the dumps. Incorporate some outside time into your everyday life. Maybe that means taking a walk on your lunchbreak, or getting off the bus early and walking a few blocks to work. Perhaps you can take your workout outside once or twice a week, or perhaps you just want to take your pet for a walk in the mornings. Whatever you choose, be sure to incorporate some outdoor time into your daily routine, as there’s nothing quite as invigorating as nature.
Mix it up
Don’t fall into a mundane, boring routine. Stepping outside of your comfort zone is proven to be beneficial for both the mind and the body. Although routine can help us to achieve goals and give us a sense of planning and organisation, mixing it up from time to time can replenish and re-energise. A fun way to do this can be to take a new or exciting exercise class, such as krav maga classes in Melbourne. Taking yourself out of your everyday familiarities and headfirst into something new and stimulating is a great way to boost your stamina.
So don’t snooze. Wake up and smell the coffee! Get outside and jazz up your workouts. From cycling, to running, to soccer, to swimming, aerobic exercise requires endurance so athletes can keep on truckin’ without losing steam. Mix up your lifestyle and start truly enjoying life and all it has to offer. Your mind, body and workplace will thank you for it!