{"id":13304,"date":"2017-08-08T12:57:14","date_gmt":"2017-08-08T16:57:14","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13304"},"modified":"2017-08-08T13:24:32","modified_gmt":"2017-08-08T17:24:32","slug":"build-endurance-tips","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/build-endurance-tips\/","title":{"rendered":"6 Expert Tips For Building Your Endurance"},"content":{"rendered":"<p>We all want to feel stronger, be faster, and go longer. To get there, we need endurance\u2014and as you might expect, building endurance is a slow and steady process, not a race.<\/p>\n<p>Endurance training is all about increasing a little something called \u2018mitochondrial density.\u2019 Mitochondria, organelles that power your cells, are responsible for converting energy and supporting oxygen exchange between tissues (which our muscles need to work harder). \u201cWhen the number of mitochondria in your cells goes up, your muscles can go harder for longer, regardless of the endurance event,\u201d explains Derek Mikulski, CSCS, founder of <a href=\"http:\/\/www.activmotionbar.com\">ActivMotion Bar.<\/a><\/p>\n<p>So, you wanna increase your mitochondria? Here\u2019s exactly how to do it.<\/p>\n<h2><strong>1. Train at sub-maximal intensity<\/strong><\/h2>\n<p>\u201cTo increase mitochondrial density, science shows that training at sub-maximal intensities over prolonged periods of time is best,\u201d says Mikulski. That means working at roughly 60-70 percent (but never exceeding 85 percent) of your max heart rate during training.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=protein\">Shop protein to kick up those gains. <\/a><\/strong><\/p>\n<h2><strong>2. Don\u2019t forget to strength train<\/strong><\/h2>\n<p>Whether you\u2019re running, biking, or swimming, keeping your muscles strong for long activities will lower your risk of injury and provide you with a more stable, athletic posture. \u201cTry to sprinkle\u00a0in two days\u00a0of strength training throughout each week, focusing on the core, legs, and upper body each strength day,\u201d says Mikulski.<\/p>\n<h2><strong>\u00a03.\u00a0<\/strong><strong>Mix it up<\/strong><\/h2>\n<p>We know, you love going to that Pilates or dance class three days a week. But switching up your routine is key for building endurance. In order for your body to change, it can\u2019t get too comfortable with your fitness routine.<\/p>\n<p>\u201cMake sure your workout is constantly changing so that you can build up stamina, opposed to getting used to a cycle,&#8221; says Dr. David Greuner, cardiovascular surgeon of <a href=\"http:\/\/nycsurgical.net\">NYC Surgical Associates.<\/a>\u00a0&#8220;This way, your muscles are constantly learning new ways to move and change.\u201d<\/p>\n<h2><strong>4. Go little by little<\/strong><\/h2>\n<p>Running isn&#8217;t everyone&#8217;s cup of tea, but have you given it a proper shot? It&#8217;s essential to start of small, running a few minutes with a few walk breaks in between each sprint. \u201cEach day add in an extra minute of running and one less minute of walking,&#8221; says Dr. Greuner. &#8220;Soon you\u2019ll be able to run a full 30 minutes, or longer. This kind of slow increase in time can be applied to almost all cardio and even all working out.&#8221;<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=fitness%2Bwatches\">Shop fitness watches and track your progress.<\/a><\/strong><\/p>\n<h2><strong>5. Aim For Time Over intensity<\/strong><\/h2>\n<p>Remember what we said about sub-maximal intensity? Endurance is built by consistent duration rather than short and intense efforts. \u201cThe longer you go for by necessity, the less intense the effort will have to be,\u201d says <a href=\"https:\/\/www.instagram.com\/albertmatheny\/\">Albert Matheny<\/a>, MS, RD, CSCS, co-founder of\u00a0<a href=\"http:\/\/www.sohostrengthlab.com\/\">SoHo Strength Lab<\/a>\u00a0and\u00a0advisor\u00a0to\u00a0<a href=\"http:\/\/www.promixnutrition.com\/\">Promix\u00a0Nutrition<\/a>.<\/p>\n<p>\u201cYou can&#8217;t sprint at top speed for an hour but you <em>can<\/em> jog for an hour. The time builds the physical endurance,\u201d says Matheny. \u201cIt is built by movement efficiency and physiological changes. Both types of change take time and repetition,\u201d says Matheny.<\/p>\n<p><strong>Related: <\/strong><strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/18\/exercises-that-double-as-cardio-and-strength-training\/\">6 Exercises That Double As Cardio AND Strength-Training<\/a><\/strong><\/p>\n<h2><strong>6. Track Your Progress\u00a0<\/strong><\/h2>\n<p>There are plenty of ways to do this: apps, accountability partners, calendars, or even an old-fashioned notebook. \u201cThis way, you&#8217;ll always remember where you&#8217;re at, and can actually see your progress\u2014which will keep your motivational endurance up, too,\u201d says Mansour.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/25\/5-fitness-apps-weight-loss\/\"><strong>5 Fitness Apps That Helped Me Drop\u2014And Keep Off\u201475 Pounds<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t burn out before you can even make the gains! Slow and steady wins this race. <a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/build-endurance-tips\/\">Read More <span class=\"screen-reader-text\">6 Expert Tips For Building Your Endurance<\/span><\/a><\/p>\n","protected":false},"author":130,"featured_media":13305,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,5,9],"tags":[83],"class_list":["post-13304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest","tag-endurance"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Expert Tips For Building Your Endurance | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Don&#039;t burn out before you can even make the gains! 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