Make Endurance Training Work for You

endurance trainingEndurance training can make you happier, healthier, and more productive, even if you stop way short of running a marathon. Try these tips for building up your stamina safely and effectively.
Benefits of Endurance Training
1. Boost your energy. If you feel too tired to exercise, remember this. Working out will reduce fatigue, especially when you’re doing activities that enhance your aerobic capacity.
2. Speed up your metabolism. Endurance training increases your metabolic rate even when you’re at rest. That means you can eat more calories without gaining weight, as long you don’t go overboard.
3. Make new friends. You’re bound to meet someone interesting when you become a regular at Tri-Star Martial Arts Academy. Greet your neighbors and strike up a conversation. You may connect with a potential training partner.
4. Cultivate peace of mind. There’s a scientific basis for the runner’s high. Due to endorphins and other chemicals, long-distance rhythmic movements tend to produce euphoria.
Nutrition Tips for Endurance Training
1. Read labels. Sports nutrition is big business, so you have a lot of energy products to choose from. Check the ingredients and avoid bars and drinks that are loaded with sugar.
2. Count calories. Endurance exercise can consume more than 600 calories an hour, but you don’t have to eat that much. Your body can’t absorb food that quickly so it makes up the deficit by burning stored fat. You may want to consume some carbohydrates if your sessions last 2 hours, and add in protein if you train for 3 hours or more.
3. Fuel up. Stop eating at least 3 hours before a race or other intense activities so your blood sugar can stabilize. Complex carbohydrates are ideal for pre-race eating. It’s okay to be a little hungry before competing.
4. Replenish your resources. Once your race or workout has ended, it’s time to recover and replace the nutrients you’ve used up. Try to eat a balanced meal with protein, complex carbohydrates, and healthy fats.
Safety Tips for Endurance Training
1. Stay hydrated. Drinking water is essential before, during, and after exercise. One 20 ounce bottle an hour is a good rule of thumb during tough training.
2. Practice moderation. Develop a workout plan with a gradual and balanced approach. Increase your time and distance slowly. Engage in a variety of activities, including strength training and stretching. Take days off to rest. Our Adult Martial Arts program does exactly that for you. You can try it out for 2 weeks for FREE.
3. Turn down the heat. More athletes experience heat stroke than heart attacks. Wear protective gear and find an indoor track if it’s too hot outside.
4. See your doctor. Talk with your physician if you have any chronic aches or heart palpitations. Seek help immediately if you experience chest pain or suddenly feel short of breath.
Other Tips for Endurance Training
1. Consider supplements. While it’s good to rely on whole foods for most of your diet, supplements may also help when you’re placing extra demands on your body. Some studies support the benefits of taking whey protein, certain vitamins, and even caffeine in moderate amounts.
2. Warm up and cool down. Gentler movements before and after training may be especially important for endurance athletes. Cool downs can reduce the risk of losing consciousness caused by stopping abruptly.
3. Listen to your body. Your individual condition and goals determine the regimen that will work best for you. Experiment until you find a winning formula that keeps you safe and fit.
For a longer, healthier, and more active life, try endurance training. Whether you’re gearing up for a Spartan run or just riding your bike on weekends, endurance exercises strengthen your body and mind.

SHARE THIS POST

Share on facebook
Share on twitter
Share on linkedin
Share on google
Share on pinterest
Share on tumblr

About our programs

Preschool Martial Arts
in Bradley & New Lenox

Discover why parents love our Preschool Martial Arts program in Bradley & New Lenox. It's the perfect blend of gross motor, personal development and character enrichment. Find out why 100's of families, just like yours, trust Bradley & New Lenox

- SELECT A CLASS OPTION BELOW -

Kids Martial Arts
in Bradley & New Lenox

Parents love our Kids Martial Arts program in Bradley & New Lenox, because it's the perfect blend of self defense, personal development and character enrichment. Find out why so many families, just like yours, love and trust Bradley & New Lenox

- SELECT A CLASS OPTION BELOW -

Teen Martial Arts
in Bradley & New Lenox

Fitness and Self Defense, two major goals parents have when looking for Teen Martial Arts in Bradley & New Lenox. It's time to give your teenager a work out and get the results that they need.

- SELECT A CLASS OPTION BELOW -

Adult Martial Arts
in Bradley & New Lenox

Fitness and Self Defense, two major goals for anyone looking for Adult Martial Arts in Bradley & New Lenox. It's time to change up your work out and get the results you've been looking for.

- SELECT A CLASS OPTION BELOW -

Birthday Parties
in Bradley & New Lenox

When we say we have the best birthday parties in Bradley & New Lenox, we mean it. Give your child the perfect party, while you enjoy a stress free day. Your child will thank you later, we guarantee it!

- SELECT A CLASS OPTION BELOW -

TEST COPY

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

 

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.


Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Fill out the form below to

Get Your Spot Now!

HOME

ABOUT US

PROGRAMS