Walk into your local gym and you’ll often see patrons falling into two separate camps. There are those who spend most of their time in the weight room, lifting as much weight as possible in an effort to bulk up quickly, and those who hang out in the cardio department, running or cycling to stay trim and improve their endurance. Despite this apparent divide, strength training and endurance training don’t have to be mutually exclusive. After all, we need both skills in our daily lives. Anyone who’s ever helped a friend move house can tell you that the ability to lift more weight without throwing out a major muscle group is vitally important, and anyone who spends their days running after toddlers and managing a busy schedule can tell you that they wish they had more energy at the end of the day.
There are several natural ways to build strength and endurance, both by the kind of exercise you work into your daily routine and by the kind of foods and nutrients you put into your body. Whether your final goal is to slim down and stay lean, or to build muscle and improve your overall strength, we are going to cover some of the most important tips and tricks to keep in mind, including all natural supplements like Pure Vitality Enduro Vitality and Deer Antler Velvet which have been specially formulated to support you in reaching your targets no matter where you are on your fitness journey.
Take it Slow
It sounds simple, but whether you are a seasoned athlete or you just got your first gym membership, in the rush to meet your goals, it can be all too easy to forget that your body responds best to incremental increases in both weight and endurance over time. It’s better to exercise consistently and steadily build your routine than to move too fast and be benched for weeks with an injury. Get to know your body and learn the difference between the burn and temporary discomfort that comes along with expanding beyond your current physical limitations and the joint pain, lasting damage and distress that means it’s time to take a rest day.
Mix Up Your Routine
If you’re using the same muscle groups again and again during your workouts your body will not be challenged to build more strength or endurance. It’s vitally important to mix up your routine and once you do, you’ll notice that your entire body benefits. If you love running, try cycling or swimming for cardio instead. Don’t get stuck in a rut at the gym doing the same old planks and squats. Keep your body and your mind guessing and not only will you not get bored, but once you go back to your favorite exercise you’ll find that you have the strength, stamina and motivation you need to take it up a notch and crush your old times and lift more weight than you previously thought you could.
People in the fitness world talk about hydration a lot and for good reason. Water makes up somewhere between 65 and 70% of our total body weight and we can’t survive without it, yet the CDC has found that 43% of adults in the U.S. drink less than 4 cups per day including 7% who drink absolutely none at all. Not only can drinking enough water help you to feel more alert and energized, it’s also needed to transport essential nutrients into your cells. Dehydration leads to muscle cramps and also impairs muscle strength and control. While it’s hard for authorities to agree on how much water we should all be drinking, a good rule of thumb is to aim for 8 x 8oz glasses of water per day with additional water if you’re exercising. Bring a bottle with you to the gym, keep a bottle in your car and at your desk and you’ll easily reach your 8 x 8 minimum.
Try a supplement like Pure Vitality Enduro Vitality to support your body as you work to improve your strength and endurance. This proprietary blend contains Maca Root Extract which has been shown in clinical trials to positively impact energy and stamina. It also contains Eleuthero Root Extract which may increase tolerance to several stress factors, including increased exercise. Studies conducted at the Harbin Research Institute show that consumption of the root also increases strength and enhances immunity.
Bananas are a great source of complex carbs and potassium, an electrolyte that can help control cramping and aid in the proper functioning of your cardiovascular system. One study from the Appalachian State University found that bananas were just as helpful as carbohydrate sports drinks in fueling cyclists during intense exercise, not to mention lower in sugar! Instead of reaching for a packaged drink that’s high in sugar and colored by chemicals, next time you hit the gym grab this healthy, all natural alternative and try eating a few bites every 15 minutes or so. Of course, this doesn’t mean you get to skip the water!
Mind Over Matter
If you’ve ever pushed through one last painful rep in a set of 12, or dragged yourself out for a run before work at 5am, you know that fitness success has a lot to do with putting mind over matter. It takes a lot of determination to push through the frustration and physical exertion it takes to build muscle and endurance. Although your primary focus may be on your body, training your mind can help. Be sure to get plenty of sleep to support your focus and resolve and celebrate your success along the way to your final fitness goal. There is a reason that great athletes are surrounded by coaches and cheerleaders. Focusing on the positive growth you notice, no matter how small it may be, will help you to get out of bed and push through the burn to ultimate long-term success.
Combine Strength and Cardio Training Days
Instead of splitting your strength and cardio training into two separate days, try mixing it up a little. The more muscles you can involve in your cardio training the more your heart and cardiovascular system will be challenged and visa-versa. Mix a mile of running, or several minutes of jump-rope into your regular strength training routine. You’ll be surprised at how much your increased oxygen intake and stamina over time will help your body build that muscle you’ve been working on. If you’re someone who focuses on cardio, you’ll be thrilled at how a few rounds of squats and situps blended into your running routine will help you increase your speed and stamina in the long run.
Deer Antler Velvet
Deer Antler Velvet is the name for the growing antlers of male deer while still in their soft cartilage state that eventually develops into deer antlers. Deer Antler Velvet has been used for centuries in traditional medicine to boost the immune system and help patients cope with stress. Studies show that it may also increase strength and improve aerobic performance. It also contains calcium, magnesium and a whole host of anti-inflammatories and amino acids which support overall health and wellness. Try Pure Vitality Deer Antler Velvet which uses industry-leading cold process technology to give you the best of New Zealand's premium quality deer velvet in every capsule.
Despite the proliferation of low carb diets for weight loss, if you’re trying to gain strength and increase your endurance research shows that you’ll need to incorporate carbohydrates into your diet. During an intense workout, you are working your muscles harder and they need access to fast burning energy. Instead of reaching for the pasta and bread, try vegetables like peas and beans. Sweet potatoes, in particular, are a great choice because they are packed full of vitamins and minerals like immune boosting vitamin C and antioxidant-rich beta-carotene. They are also a great source of fiber, starch and carbohydrates and eaten in combination with a lean protein they help that protein enter muscle tissue to help repair and rebuild.
Compound Exercises Vs Isolation
While bicep curls and lateral raises may be a great way to bulk up your arms and move up a shirt size quickly, they don’t involve enough muscle groups to really get your heart pumping and extend your stamina. Try focusing on compound exercises like squats, pull ups and push ups, which work multiple joints and muscle groups at once and help you to build endurance over time. There is certainly a place for isolated exercises, but it’s a good idea to work on your fitness foundation before focusing in on a single muscle group.
Explosive movements like burpees, jumping knee tucks and power pushups take an awful lot of energy to perform correctly and challenge your strength, stamina and endurance simultaneously. Try adding reps of explosive exercise into your routine and once you build up the stamina you need to make it through a few sets you’ll notice that you’re moving faster as well as building muscle and endurance.
Nuts are a dense source of energy and contain both protein and carbohydrates as well as fat. These ingredients work as a unit to beat fatigue and increase stamina and endurance during a session at the gym. They also rank low on the glycemic index chart which means that the sugar in them is absorbed slowly by the body giving you a steady energy level instead of riding the highs and lows of a sugar soar and crash. Be sure to choose nuts with no added salt or sugar and remember that they can be easy to mindlessly munch on. Practice simple portion control and grab a packet of them, or enjoy a post-workout snack of peanut butter to help you make it through a workout with energy to burn.
Nip Smoking in the bud and Drink only in Moderation
If you’re spending time and energy building muscle and increasing your capacity for endurance don’t undo it all the moment you step off the treadmill or out of the weightroom. We all know that smoking has been linked to long-term illnesses like lung cancer heart disease but the short-term effects on your fitness and performance at the gym are undeniable. Smoking decreases your lung capacity and interferes with the red blood cells that carry oxygen to every part of your body. Smokers have been shown to tire easily, struggle to breathe during exercise and experience more leg pain than non-smokers. While consuming alcohol is not quite as detrimental to your health, be conscious of how your body responds to it and how much you’re drinking. Heavy consumption can interfere with your body’s ability to absorb and utilize the nutrients it needs in athletic performance. Don’t drink before or after exercise and track your intake as alcohol is full of extra sugar and calories that can impact your long-term fitness goal success.
Whether you’re a beginner or an athlete training for your next marathon, no matter if you’re trying to bulk up or slim down, remember that strength and endurance training go hand in hand to help you run faster, lift more and most importantly give your body the healthiest and well-rounded training regimen for the rigors and challenges of daily life. Remember to try supplements like Pure Vitality Enduro Vitality and Deer Antler Velvet as well as mixing up your workout routine, drinking plenty of water and giving your body all the fuel it needs to function at its best.
Pure Vitality a natural supplement company based in an isolated village nestled against the snow-capped Southern Alps of New Zealand. We research health conditions thoroughly to discover the underlying root causes, find the most effective natural remedies, target the root causes rather than use a Band-Aid approach, use a multi-prong approach to fix the root causes from many directions and use high potency ingredients at scientifically supported amounts.