WALK 7 ways to increase your endurance and endurance

WALK 7 ways to increase your endurance and endurance
IT'S NO WONDER people are looking to increase their endurance and stamina. With a barrage of obstacle contests emerging all over the country and around the world including short sprints and great distances, these two traits are key. The problem is, "people tend to focus on cardio activities like running or cycling," said Will Torres, a New York-based personal trainer and founder of personal training studio, Willspace. But that's only a small part of the resilience building equation. "You also need to increase your strength," noted Torres.


 As you build your leg muscles, Torres explains, you will be better able to push yourself further in every step you take while running. "Additional muscle also helps absorb the impact that otherwise would put pressure on your joints," he added. If you want to follow a Tough Mudder, Spartan Race, or other endurance race, look through the tactics of stealing Torres. You may not have done these seven training techniques-but once you do, you will significantly increase your endurance and stamina.

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1. Combine the power of the day with cardio day. This is a simple equation: the more muscle you can live, the more things will challenge your heart and cardiovascular system. Instead of building a cardio workout course (a trap that will prevent you building endurance) be sure to weave the power of the day into your workout. "Most people order one day of strength and another for cardio, try to combine the two," Torres said. "Use a bench press, immediately followed by a pull-up, then run a mile as fast as possible ... and repeat." Another good example: Jump on the rope briefly, followed by squatting, press overhead, and finally sitting down. Repeat

. 2. Reduce the number of breaks between sets. Men usually give themselves between 30 and 90 seconds of recovery time between sets, but if your goal is greater endurance, be prepared to sacrifice break time. "At the end of your set, your muscles must burn - you have to pant and sweat," Torres said. "Take a break if you are physically unable to continue." Torres advises to select a series of moves such as 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Perform three rounds of series back to back, take a little break as much as possible.

 3. Apply quickly and with high intensity. "If you use weight at a very fast speed, it will not only increase your strength, but also continue to increase your endurance activity," Torres said. "This is one of the best ways to ignite your metabolism.When people do endurance exercises only with excessive amounts, they actually slow down their metabolism because it starts eating in your muscle tissues." INJURIES AND RECOVERY 9 best way to get rid of muscle cramps preventing, treating, and curing common frustrations

. 4. Select compound movement during isolation. Compound movements that require the use of more than one squat like joints, step-ups, push-ups and pull-ups-will increase your endurance beyond mere exercise in isolation. "An isolated exercise such as bicep curls and foot lifts will not stimulate you enough to increase your stamina," he said.

5. Remember: Routine is the enemy. Enabling your workout is very important to build endurance and stamina. According to Torres, the human body used to exercise after two weeks. So if you always run, start doing Muay Thai instead. Or if you are an avid cyclist, change it by climbing the stairs. "You need to move the muscles in different ways so you do not use them too often. Plus, it becomes more motivating," he said. "It's important to remember not to be guessed."

 6. Go for a hybrid exercise. Squatting with an additional press overhead ("plunger"), pull-up jumping, and bending the bicep curls is a great hybrid: an exercise that takes two separate movements and combines them. "The more muscle you can get in movement, the more your heart muscle will improve, which in turn will increase your stamina." DISTANCE RUNNING Runner survival guide From "bonking" to bee stings, be prepared for anything

 7. Add explosive motion to your workout. Explosive movements that require a lot of energy challenge your strength, endurance and stamina simultaneously. As you become more explosive, you will see that you will actually start moving faster. Torres says: try adding things like burpees, box jumps, knee jumps and push ups to