Are you looking to create an incredible experience on an upcoming adventure? Let’s face it, adventure will break you down if you are not ready. The big culprit is endurance. Are you worried about becoming tired too quickly? Well, here are the best tips and strategies to improve your endurance for adventure.
Adventure is very rewarding. However, if your endurance is not up to par, then it can quickly turn into an awful experience. You must put in the initial work to fully enjoy your adventure. Think about it. In order to capture these amazing experiences, you are going to want to make sure your fitness level is up for the challenge.
So, follow these steps below. You may think the answer is clear, but with so many options out there what do you really need to do? Start by breaking down your endurance training into three parts: frequency, duration, and intensity. Get started today with the following guideline so you are ready for any upcoming adventure.
What is Endurance?
Are you tired of being tired? The answer is to increase your endurance.
Cardiovascular endurance is a measure of how well you can perform. This is crucial when performing high intensity exercise for an extended period of time. Your endurance determines how well your muscles, heart, and lungs work while out on an adventure.
Endurance training helps you reduce your fatigue, as you supply your body with the right amount of oxygen and nutrients. In fact, this type of training can make all the difference when it matters the most. If you are looking to challenge yourself in the outdoors, then increase your endurance training. It is important for this to be a core part of your weekly fitness routine.
There are so many different ways to train for an adventure. Just pick one. Exercises include walking, running, row machines, climbing stairs, or just heading out on an adventure. Whatever you choose, just get active!
What are the Benefits?
The benefits of improving your endurance level create many healthy changes within your body. All these positive changes allow for your success out on an adventure. Here are the top benefits for why improving your endurance will help you adventure farther and harder than ever before.
- Your heart pumps more efficiently. This leads to better functioning muscles, less fatigue, and a delivery of oxygen to all parts of your body.
- Stronger lung performance. You will find it easier to breathe while moving quicker. These are huge on long and strenuous days.
- Stronger muscles ready for a challenge.
- A unified body. Your body’s ligaments, tendons, and bones will all be able to handle more stress. In return, you will experience less fatigue and injuries.
How to Improve Your Endurance for Adventure?
So, now after the basics you are ready to tackle the problem. How to improve your endurance?
There are a few key points to hit during your endurance routine. First, you must provide real effort. You cannot give up early because you become tired. The last few minutes will be the hardest, but this is where the real change happens.
Second, you need to be consistent. Results will not happen from one intense week. If you are ready to produce results than it will take time and dedication. However, you have it. Just remember the reason why you are starting in the first place.
Finally, you need to have a warm-up and cool down routine. You will perform your warm up prior to the bulk of your workout. After your training, use the last portion of your workout as a cool down to lower your heart rate.
Endurance Training Factors
It is a simple approach that will leave you ready for the hardest challenges.
Your warm-up should be used to get your blood pumping and your muscles ready. Simply, start with a mild 5-to-10-minute walk. Nothing too crazy. Next, perform a quick stretch to prevent pulling any muscles.
Now you are ready to start the bulk of your endurance training.
Your target should be at least 150 minutes a week. Additionally, aim for half that time to be performing high intensity exercise that reaches a higher heart rate. You should space out your endurance sessions between 3 and 5 per week. Typically, you will want to take rest days in between hard days, or perform a less intense workout like a stretching yoga routine.
The key is consistency.
The intensity of your training must match the adventure you plan to accomplish. The level at which you train will decide your performance. Thus, you better be giving it your all. Otherwise, you will not be able to perform any better when you get out on your adventure. You will be at the same level.
You can measure your effort by tracking your heart rate. First, you will want to calculate your maximum. In fact, it is super easy to figure out with this equation: 220 – your age = maximum heart rate. This is telling you the number of times your heart beats within a minute. The following intensity levels are based on your maximum heart rate.
Intensity Levels in Target Heart Rates
- Mild: Under 50% of your max heart rate
- Moderate: 50 to 70 % of your max heart rate
- Hard: 70 to 85 % of your max heart rate
All target heart rate ranges were from the Mayo Clinic. However, since consistency is the key to producing results, you will want to avoid burnout. Beware of pushing yourself too hard. You can always add more intensity into your training if it becomes too easy. To add intensity, you can take shorter breaks, increase speed, and use weighted vests.
For cardiovascular benefits, aim for at least 20 to 60 minutes at your targeted heart rate. After all, you will see more benefits in your training if stay within your range for a longer period of time. However, keep in mind this does not include your warm-up and cool down.
A cool-down should be done after intense exercise. You are going to want to give your body a chance to recover and lower your heart rate back down to your resting state. It is important to do this gradually as your body needs some time to readjust your blood flow. Again, all you need is a 5-to-10 minute session at a much slower pace.
Why You Should Improve Your Endurance for Adventure?
As a a matter of fact, as your endurance improves so does your enjoyment while on an adventure. Your ability to perform strenuous activities for an extended period is crucial for success. Many adventures will push you outside of your comfort zone, thus having the stamina to perform well is required.
By all means, it is hard to enjoy something when you are physically exhausted. Cardiovascular training will keep you in great shape while getting you one step closer to achieving your adventure goals.
Do you want to take it a step farther? The best way to be ready for adventure is to be well-rounded. Check out The Most Efficient Workout for Adventure Athletes or The Best Yoga Poses to Improve Your Fitness to take on any challenge.