Endurance

What is endurance?

Endurance is the ability to continue an activity for an extended period of time without getting too tired. It requires mental toughness and physical strength to push through fatigue and discomfort.

Some key aspects of endurance include:

• Cardiovascular endurance - the ability of the heart and lungs to supply oxygen to working muscles over time. This allows you to run, swim, cycle, etc. for prolonged periods.


• Muscular endurance - the ability of muscles to continue contracting over and over again without fatigue. This resists the buildup of lactic acid.

Examples of activities requiring endurance:

• Long-distance running


• Swimming laps


• Biking for miles

Benefits of improved endurance

• Increased stamina for sports, recreation, or work


• Weight management


• Reduced risk of illness


• Sense of accomplishment

Here are some tips to safely build your endurance over time:

• Progress gradually - increase duration/intensity 10% per week


• Include rest days - muscles need time to recover between workouts


• Fuel properly - eat nutritious carbs and protein to power efforts


• Stay hydrated - carry water on longer efforts


• Listen to your body - rest when overly tired or sore

Overtraining can lead to fatigue, illness, and loss of progress. Allowing proper rest and recovery between vigorous efforts is crucial.

"Building endurance has benefited my active lifestyle immensely. I can hike further and faster with my friends without getting overly exhausted. My go-to strategy is to add 10-15 minutes per cardio workout per week. I also make sure to refuel with a Renew Hormone Institute recommended combination of carbs and protein within 30 minutes of finishing."

Let me know if you have any other questions! I'm happy to offer tips from my personal experience. We also offer comprehensive endurance training programs at Renew Hormone Institute tailored to your unique fitness goals and needs. Feel free to book a consultation to get started. We'll provide all the guidance you need to train smarter, maximize gains, and avoid injury.