Make Endurance Training Work for You

Endurance 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 your community pool or running track. 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.

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.

The Secret to Burning More Calories While Working Out

How would you like to burn more calories without spending more time at the gym? You don't need any magic formula to break through a weight-loss plateau or slim down faster.

A few simple changes can make your workouts more efficient.

Burning more calories is a matter of what kind of exercises you do and how you do them. Read these tips before your next workout.

Burning More Calories by Changing What You Do

1. Run it off.
Running deserves its reputation for keeping you lean. The average adult burns almost 9 calories a minute at a moderate pace. Pumping your arms or carrying weight will raise those figures even more.

2. Take a dip.
If you love the water, swimming torches more than 500 calories an hour. If you prefer to stay dry, rowing consumes almost 700.

3. Jump rope.
When you're pressed for time, lose 10 calories a minute by jumping rope. The results will add up quickly.

4. Strap on skates.
Skating requires about as much energy as running, but you may have so much fun you'll forget you're exercising. Many rinks provide lessons in case you're a newcomer or want to brush up on the skating skills you learned as a kid.

5. Play sports.
Lots of sports provide an intense workout. Basketball and singles tennis can burn over 700 calories an hour. For a gentler experience, how about volleyball or softball for about half those figures.

Burning More Calories by Changing How You Exercise

1. Train in intervals.
Many studies show that alternating between high-intensity exercise and low-intensity recovery periods can double the amount of calories you burn, and those effects continue for hours afterwards. Try jumping rope for two minutes and then walking in place for 3 minutes.

2. Mix it up.
Your body quickly adapts to any workout program. Rotate your activities to create a greater challenge.

3. Stand tall.
Do you sit down when you spot a free bench at the gym? Remaining on your feet requires more effort as your body works to balance itself.

4. Aim low.
Spend more time targeting the bottom half of your body. That's where the larger muscles are in your hips, glutes, and legs. Pick up the pace with squats and lunges.

5. Keep moving.
Shorten the time you spend resting in between exercises. If you're lifting weights, try doing compound sets. That way your back can recover from pull-ups while your triceps are hard at work doing presses.

6. Eat before and after.
Your body will be able to exert more force when you give it the nourishment it needs. Enjoy a small meal high in protein and carbohydrates a few hours before working out, and a similar snack afterwards. Manage portion sizes so you're not overeating.

7. Invite a friend.
Workout buddies and group fitness classes make demanding workouts feel like playtime. Find a friendly coworker who might want to join you for a run after work. Sign up for acroyoga or badminton lessons.

8. Go outdoors.
Appreciating the beauty of nature is another way to take your mind off how many miles you're running or how high a cliff you're climbing. Research what your local parks and community centers have to offer.

9. Listen to music.
Inside and out, a lively soundtrack makes you want to move. Music helps you to coordinate your movements and overcome fatigue.

Keep in mind that safe weight loss usually requires changing the way you eat, as well as becoming more physically active.

Combine a balanced diet low in calories with a fat-burning workout program, and you'll see results sooner.

Learn more about your health online when you read the rest of our information here about: Lifetime Fitness Exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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