When it comes to Training for Endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate intense interval training. You’ll likely be sweating buckets and burning calories galore, so be prepared.OWN THE BIG 4The squat, deadlift, bench press, and shoulder press are the best strength-building exercises, period. The chinup and row are great moves too, but don’t make them the focus of your workout = they can be assistance lifts to complement the bench and shoulder press, keeping your pulling muscles in balance with the pressing ones.ROLL IT OUTBegin your warm-up by focusing on self-myofascial release using tools such as a foam roller or a tennis ball to decrease trigger points and “knots” (also known as adhesions) within muscles by applying pressure to commonly tight areas of the body. Addressing tissue density first will help relieve tension and also increase blood flow, improve mobility, and enhance overall movement quality.
Prepare YourselfWhen it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate intense interval training. You’ll likely be sweating buckets and burning calories galore, so be prepared.One thing on my to-do list before going to sleep is to get ready for the next day’s workout. It’s such a relief to avoid the stress of running around trying to find my favorite sports bra in the morning, and once it’s all planned out the night before, the workout is more likely to happen. I do laundry to wash stinky gym clothes and towels, and pack my gym bag. I make pre- and post-workout snacks, and fill my water bottle and stick it in the fridge. I also charge my iPod and iron out details with my workout buddies.
Discover What You EnjoyWeights are one of the best ways to make significant physical changes to your body. Unfortunately, not everyone enjoys lifting. The most important determinant of long-term success with fitness is how much you enjoy an activity. Choose something that make fitness fun! Explore new exercise classes and activities to determine which you prefer. As a beginner, almost anything you choose will be challenging, but gains will be made starting your very first week.
Cut Pain, Increase GainCount your repetitions backward. When you near the end of the set, you’ll think about how many you have left instead of how many you’ve done.
Find a fitness regimen that works for youThere are hundreds of workout styles and gym classes. Do you want to do cardio fitness? Interval training? Resistance workouts? Do you want a personal trainer who can develop a personalized fitness routine for you? All fitness classes have their benefits, so do your research and find out what will work for you. Most importantly = try it out! You’ll quickly discover what kind of fitness exercise you enjoy.
MassagesGet a deep-tissue massage at least every two weeks to every month. This will enhance your recovery, your performance, and decrease your chance of an injury.