- 1 Warm up PROPERLY!
- 2 Drink Plenty of Water
- 3 Maintaining Your Immune System
- 4 Don’t Forget to Refuel with Sufficient Carbohydrates
- 5 Gain a Liking for Fruits and Vegetables
- 6 Focus on Quality
- 7 Have You Heard about High Intensity Interval Training?
- 8 Get In Plenty of Protein
- 9 Incorporate Resistance Training
- 10 Use of Sensible Footwear
You may be training for a marathon, a soccer tournament, or maybe you are boxer, there are a number of vital fitness factors, coupled with essential nutrition that must be taken into account in order for you to excel in whatever you may be doing.
For you to attain that optimum level, you will require a comprehensive warm-up routine, strength training to a certain extent, plenty of protein intake, and adequate hydration.
Let’s not forget using the right supplements…
We at Muscle Growth Expert have prepared a simple 10 step guide designed to enhance your endurance potential.
Warm up PROPERLY!
A large percentage of endurance athletes prefer to warm-up by either jogging or cycling for a few minutes. In reality, the body needs a bit more than that to properly prepare for a long run.
A better way of warming up is by performing dynamic stretches, and various bodywork drills which could involve dynamic planks, star jumps, push-ups, lunges and squats.
A number of studies have shown that by performing a proper warm-up, a person’s mobility is greatly enhanced and the possible onset of developing any injuries are greatly diminished.
Drink Plenty of Water
Before beginning any type of physical training, it is important to make sure that your body is fully hydrated. Unless you do this, you are increasing the risk of developing muscle fatigue and experiencing those nasty muscle cramps.
This is often caused by a reduction in electrolytes in the body.
Try to ensure that you drink between 18 and 26 ounces of water before you even think about working out!
Maintaining Your Immune System
If you are training hard on a regular basis, your immune system might be compromised. This often sidelines individuals from their training routine, and ultimately becomes a real spanner in the works when trying to get fit.
Although it is true that a healthy diet can go a long way in maintaining a stronger immune system, rigorous training can sometimes mean that diet alone is not enough.
Many people turn to supplementation when they arrive at these crossroads.
Powerful ingredients such as vitamins A, C, E, and B are particularly helpful. They can help to work the body hard by providing a whole array of nutrients that the body requires, particularly when under stressful situations.
These vitamins can also play a vital antioxidant role offering cellular protection, ultimately keeping harmful bugs at bay.
Don’t Forget to Refuel with Sufficient Carbohydrates
The basic rule is that the more you train the more energy you will need. The stored energy in your muscles, your liver and brain eventually begin to recede after hard training.
By providing the adequate “top up” of carbohydrates, you will be sure to replace energy lost through physical exercise.
Try to ensure that you consume between 2- 4 g of carbohydrates per every pound of your body weight. Ideal foods include most vegetables, and fruit, beans, potatoes and anything that contains oats.
Gain a Liking for Fruits and Vegetables
When a person is taking part in any kind of endurance sport, the body becomes subject to a whole lot of stress.
This inevitably leads to oxidative stress on the entire body, which in turn triggers an increase in free radicals to run through the system, ultimately hindering the body’s natural capability to achieve recovery itself.
Fruits and vegetables such as broccoli, meat root, raspberries, spinach, and blueberries are highly rich in anti-oxidants, which allow the body to get rid of the free radicals.
MGE TIP: try to consume 4 to 7 servings of fruit and vegetables every day.
Focus on Quality
When taking part in any kind of endurance sport, it is very easy to fall into the trap of thinking that doing more is better.
Never work to increase your training frequency just because your brain tells you that by doing more will supercharge your final performance.
It is sensible to map out a finely detailed training program that will carry you through the next 14 weeks or so, whilst keeping a close eye on your progress.
This way you are unlikely to over train and will see improvements in your performance without exposing yourself to injuries.
Have You Heard about High Intensity Interval Training?
A simplified way of looking at the 3 is a short sprint, a medium distance run, and a full marathon.
In order to properly prepare for any kind of endurance sports, you need to train all three energy systems so that they can be relied upon in the time of need.
High intensity interval training is a relatively new concept but research has shown that it perfectly dovetails long runs and bicycle rides.
Regular sessions of high intensity interval training, maybe up to 3 times a week can help to improve a person’s oxygen utilization up-take (commonly referred to as VO2 Max).
Get In Plenty of Protein
Your body needs to be balanced. This is vital for any endurance orientated athlete. A lot of athletes focus on increasing the intake of carbohydrates at the expense of protein.
The reason being that a person may feel the need to replace all the lost glycogen.
Similarly to weight trainers and bodybuilders, endurance athletes constantly break down large parts of the muscle tissue.
Try to ensure you consume 1 g of protein for every pound of your body weight. This will mean you are getting the right amounts of amino acids to help your body to rebuild itself.
The best sources of protein often come from beef, Greek yoghurt, eggs, chicken, and turkey.
Incorporate Resistance Training
A large proportion of endurance athletes believe that they don’t need resistance training. This is absolutely absurd!
Instead of neglecting resistance training workouts and wholly focusing on endurance training, it’s best to mix the two.
Many studies have shown that athletes who incorporate resistance training into their training regimens nearly always enjoy more energy, more speed, and tend to be less prone to injuries.
We recommend that you perform around three resistance training workouts every week, lasting no more than 40 minutes.
Use of Sensible Footwear
If like me (in the past), you bought the first workout shoe that you found on the sales rack at your local sports shop, you are probably inviting one type of foot/ankle injury or another.
It’s vital that you find a training shoe that fits you correctly and is ideally suited to your respective endurance sport.
Some sports shops provide a “fitting service” which involves you getting on a treadmill and jogging for a couple of minutes. A camera superimposing on your landing position can reveal a lot about what kind of training shoe is ideally suited to your feet.