Tread Fitness Issue 01

reach your fitness goals if you are not willing
to put in the effort. The problem is that most
people try to do too many exercises that they
are not interested in, which prevents them
from building long-term stamina. In this article
I will outline two specific exercises you can use
to help increase your stamina.
Running is the one exercise that is the most
effective for building endurance for runners.
For this reason, many runners incorporate
running into their fitness routine. Of course,
there are many runners who prefer swimming
or cycling, but runners can greatly benefit
from running in their fitness routines. Here I
will review two different ways to improve your
running endurance.
Interval training is an effective way to start
building endurance for runners. It involves
short bursts of high-intensity exercise, followed
by low intensity exercise for the remainder
of your workout. For example, you might
start by running fast for a few minutes then
jog for another few minutes. This second
interval exercise is designed to exhaust
your lower heart-rate, which allows you to
gradually increase your intensity for the next
few minutes. Your body will burn a lot more
calories during the Interval Training session, so
it is very effective for building endurance. As an
added benefit, interval training is a great way
to increase your overall fitness levels because
you constantly change up the intensity level of
your workout.
Power walking is another way to improve
your endurance training and can be especially
helpful if you suffer from knee or back pain. If
you are doing interval or heart-rate training,
it will likely be helpful for your overall fitness
goals. If you want to get the most out of your
endurance training session, you should start
out by taking a jog around your local park.
Power walking will allow you to get the most
out of your time and be as convenient as
possible.
Finally, the most important thing that you
need to do in order to start building endurance
and improving your overall fitness levels is
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to make sure you are getting plenty of sleep.
Research has shown that a person’s overall
fitness levels decrease by up to twenty percent
during sleep deprivation. Also, a lack of sleep
weakens the muscles in the immune system
and decreases the body’s ability to fight off
colds and infections. A balanced diet, moderate
alcohol consumption, and moderate smoking
are also important aspects of a healthy
lifestyle. By getting seven to nine hours of
rest each night, you will find that you will feel
better and be able to recover faster following
an intense fitness routine.
Lactate Threshold (LT) plays an important
role in building endurance. The level of LT
is influenced by genetics, age, and stress.
The lower your LT is, the harder it is for you
to exercise your muscles. If your body mass
index is 40 or greater, you may have to begin
a specific training program geared towards
increasing your LT. A one-hour training session
three times per week with an emphasis on
heart-rate training is the best way to increase
your LT.
Issue #1 | Tread Fitness | 41