Basically, endurance is your body’s ability to exert consistent force for a prolonged period of time.
There is no one-step solution when it comes to the development of better endurance, you are required to follow a systematic approach that can help you develop better mental and physical endurance over time.
Before we talk about “how to improve cardiovascular endurance” it’s important to understand “why you need to work on endurance”. Here is why:
Now, let’s have a detailed discussion on the tips to improve cardiovascular endurance.
Practice, practice, and practice is the key to achieve a better version of yourself.
If you want to get better in maths then you need to consistently practice mathematical equations, if you want to improve your strength then you need to stay consistent with your strength training and if you want to improve your endurance then you need to stay consistent with endurance training. Maintaining consistency is surely the first step towards improving endurance.
Putting your body out of its comfort zone on a consistent basis is a sure-shot key to develop better endurance. It will develop your aerobic base, increase the ability to deliver oxygenated blood and strengthen your muscles.
You can’t simply expect to improve cardiovascular endurance by simply sitting on that couch all day long. The human body adapts to the added stress by developing into a stronger and reliant version.
Consistency doesn't necessarily mean that you need to run 10-miles every day, it means that you stick to the training protocol and diet plan given by your coach.
Exhaustion only occurs when your mind decides to quit, not when your muscles reach peak fatigue, we are not saying this, but the papers published at the Journal of Medical & Science in Sports & Exercise assumes that! This study is the first to demonstrate that positive Self Talks significantly reduces the rate of fatigue and enhances endurance performance.
Training for long endurance sports involves a lot of mental strength. Professional athletes train their mind to reach their body’s peak performance. Here are the top tips to train your mind for better endurance:
Taxing your body with long endurance sessions on a daily basis may lead to injuries.
Altering between training routines can effectively help not only improve the cardiovascular system but also improve strength and body composition. Here is the different type of training you can choose from:
Strength training should not be neglected even while training for endurance. Actually, one of the best ways to improve your endurance is to add some muscular support.
Combination of resistance training and cardio training providing the required muscular support for longer training sessions.
For example: If you are looking to improve your cycling endurance then training your legs twice a week will improve your body’s ability to push harder.
Endurance training requires a consistent supply of energy which can be a little tricky to execute properly.
Instead of eating a bowl of pasta, I suggest you have an oatmeal with a scoop of whey protein in it. Oats are high quality carbs that provide sustained energy for a longer period, adding a scoop of whey protein ensures the prevention of muscle catabolization.
You can also have protein bars specially designed to fuel your long training hours. Additionally, supplementing with BCAAs and electrolytes will keep you energized throughout the training sessions.
Many people have been concerned about improving physical performance but very few are worried about the proper recovery.
Good recovery comes from a good diet, stretching, and sufficient sleep.
Improper recovery may lead to injuries that will keep you off from consistent training.
Post-workout meal: Post-workout meals are definitely the most important aspect of accelerated recovery. After a long and intense training session, your body is deprived of glycogen reserves and protein. Having a meal high in carbohydrates and protein is a good way to initiate the recovery process.
Intra workout: Sipping your EAAs or BCAAs can prevent muscle catabolization and fuel your body with essential electrolytes.
Night ritual: Maximum recovery process happens while you sleep. Reducing stress levels by mindful meditation and supplementing with herbs that are proven to improve sleep will definitely help you recover faster.
Massage guns: Lactate buildup and muscle cramps are normal while long and exhaustive endurance runs. Using Massage guys to clear the lactate and reduce stiffness can certainly help in preventing injuries.
EPSOM bath: EPSOM bath not only supplements your body with required magnesium but also helps your muscle relax and assist in improved sleep quality.
Yes, there are a bunch of supplements that can actually help you improve the quality of endurance training sessions. Supplements can be categorized into the following four categories.
What is Vo2 Max? It’s a measure of the maximum amount of oxygen your body can utilize during an exercise. Oxygen supply plays a crucial role in your cardiovascular fitness and measuring the Vo2 max is also considered the gold standard for measuring someone’s cardiovascular fitness.
Vo2 Max largely depends on genetics but proper training can help in increasing the Vo2 max.
Here is how you can improve your Vo2 max:
There is no magic serum that can help you gain cardiovascular endurance overnight, you need to stay consistent with the training, diet, and recovery.
Did you find this article helpful? Let us know by leaving your feedback in the comment box below.