Sunday 29th of May 2022

How to increase our endurance?

Find out how to positively affect the lack of endurance

Have you achieved a good fitness level, but are you having difficulty lifting weights and sets? 

It plays an important role in the effectiveness and duration of training, and it depends on whether and for how long we will be able to perform an exercise. Maintaining a good level of endurance is a key element of fitness training, like exercises to lose weight and increase muscle mass.

Increasing it requires certain training and recovery techniques, as well as a proper diet.

What does the degree of endurance depend on?


The degree of endurance depends on three main factors:

1 The ratio of different types of muscle fibers – the presence of more slow fibers usually leads to higher endurance

2. Oxygen absorption rate (VO2 max) – VO2 max is the maximum amount of oxygen that can be taken in and absorbed per minute per kilogram of body weight. Higher VO2 max values   mean higher durability. They can be improved with the help of interval training

3. Lactate threshold – this is the limit of load above which the body begins to release more lactic acid than the body can process normally. This acid begins to accumulate in the muscles, and the result is a feeling of fatigue

The listed factors are determined at the genetic level, but can be developed with appropriate methods.

What are the main methods for improving endurance?

Training with 60-75% of the maximum heart rate

The heart is the largest muscle in the body and controls the access of oxygen to the muscles during physical activity. To increase his endurance, you should strive to train with about 60-75% of your maximum heart rate, which is determined by a formula that subtracts 220 from the age of the trainee.

This can be achieved by increasing the intensity of cardio training. Running at a moderate pace or walking on a treadmill for an hour would not work. It is necessary to add a slope or increase the pace, as a result of which the heart rate will also rise.

High Intensity Interval Training (HIIT)

High-intensity interval training alternates between high-intensity and low-intensity exercise or high-intensity exercise and short rest periods. It is this alternation of different intervals that leads to many physiological changes, including improved aerobic and anaerobic endurance.


Crossfit is also a form of high-intensity training. It includes exercises such as plyometrics, Olympic movements (throwing and pushing), push-ups, explosive movements and others. The high intensity and multi-joint movements in this type of training help to increase muscle mass and increase endurance.

Exercises with own weight

Exercises with your own weight can also be very effective in improving endurance if done with at least 12-15 repetitions. Push-ups, sit-ups, squats, lunges, pull-ups – these are just some of the exercises that adequately load the main muscle groups.



Plyometric exercises are fast, explosive and require strength and endurance. This type of training includes many jumps and rebounds that improve coordination and body balance.

Fast and high-intensity weightlifting

Lifting weights with great speed not only increases the strength but also the endurance of the muscles. The type of exercise is not very important, but it is a must to do more repetitions (at least 15-25) with less weight.

Gradually increase the duration of training

If you want your body to withstand physical exertion for a long time, you need to adapt it to this task. Start by gradually increasing the duration of one of the workouts during the week, even if it means reducing its intensity. When endurance increases, you will be able to increase the speed and intensity of the exercises.

Combining cardio and strength training

Combine strength and cardio exercises on one or two of the training days. When faced with such a challenge, the body is forced to adjust to it. And it also trains endurance.

How to rest fully in the days without training?

One of the most important stages of recovery after a workout is stretching – a system of different types of muscle stretching exercises. Days without training should be combined with complete rest, which also favors increasing muscle endurance.

Here are some other procedures that further help in effective recovery.


Acupuncture is a great way to prevent and reduce pain, inflammation or trauma. It helps the inflamed areas of the body to recover faster by creating micro-injuries. The needle prick increases blood flow to the affected muscles and reduces recovery time between workouts.

Infrared sauna

The infrared sauna stimulates more profuse sweating at a lower temperature than the standard sauna. Due to this, the stay in it can be longer. Its use increases the oxygen supply to the tissues and helps the removal of waste products, as a result of which the recovery processes in the body are accelerated.



In addition to having a relaxing effect on the body, massages are extremely important for quick recovery after a workout. They make it easier to remove waste products from the muscles, which are replaced by valuable nutrients. The main benefits of massages are improved blood circulation and tissue elasticity, reduced levels of the stress hormone cortisol, relaxed muscles and accelerated recovery.

Suction cup therapy

The suction cup massage is based on creating a vacuum and sucking the skin and adjacent tissues. This causes blood flow to the trained area and improves blood circulation. Suction cups help treat inflammation in muscle tissue and speed recovery.

Ice bath

The ice bath is the immersion of the whole body or parts of it in a pool or bath with ice water. This is one of the most effective methods of preventing injuries and microtraumas. Low temperatures constrict blood vessels, resulting in reduced swelling and inflammation.

Balanced diet and healthy lifestyle

Endurance cannot be improved by training alone. Diet and lifestyle play an important factor in achieving good results.

To improve endurance, exercisers need foods that both provide energy and saturate the body for a long period of time. For this purpose, their menu must include complex carbohydrates, proteins, fiber and vitamin C.

Complex carbohydrates: Carbohydrates are the main source of fuel for the body and brain. They supply the body with glucose, which is subsequently converted into energy important for effective training. Foods such as pasta, potatoes and rice are among the rich in complex carbohydrates.

Vitamin C: Vitamin C strengthens the immune system and protects the body from infections that can significantly weaken energy levels.

Protein: Protein is needed for the growth, development and recovery of muscles and cells in the body. It speeds up the metabolism and increases the amount of calories burned. The best sources of protein are chicken, beef, fish, eggs and nuts.

Iron: Lack of iron in the diet can significantly reduce the level of endurance. It can be obtained by eating meat, beans, nuts, broccoli and spinach.

Which foods improve endurance?

Consumption of these foods guarantees a higher level of energy and endurance.

* Oatmeal

* Bob

* Coffee

* Green leafy vegetables

* Bananas

* Peanut butter

* Chicken, beef, fish, eggs

* Red grapes

* Beetroot juice

* Quinoa

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