How to Build Endurance: Science-Backed Tips

How to build endurance? (Photo by Munbaik Cycling Clothing on Unsplash)
How to build endurance? (Photo via Unsplash/Munbaik Cycling Clothing)

Do you know how to build endurance? It’s important that you understand how to build endurance and work towards it.

Endurance plays an important role in determining our fitness level and physical abilities. Let’s understand it better.


What is endurance?

Cycling (Photo via Unsplash/Jack Delulio)
Cycling (Photo via Unsplash/Jack Delulio)

Endurance is every individual’s ability to sustain any form of physical or mental effort over a considerable period of time, like repetitive tasks or maintaining energy levels.

However, when it comes to fitness, endurance is spoken about in terms of cardiovascular and muscular endurance. These two terms determine what your energy levels are during any workout session and how much you can push your limits without feeling nauseous or completely out of breath.

Cardiovascular endurance

It's the ability of the heart, respiratory system, and blood vessels to supply oxygen to all the working muscles over an extended amount of time. Usually, cardiovascular endurance is measured through activities like swimming, running, or cycling.

Muscular endurance

It's the ability of a muscle group to continuously perform an action or contraction without becoming fatigued over a period. It's the muscle’s ability to hold out against becoming fatigued and maintain its strength during activities. Some examples of these activities are resistance training or strength training.


How to build endurance?

Running (Photo via Unsplash/Clem Onojeghuo)
Running (Photo via Unsplash/Clem Onojeghuo)

When you’re doing cardio or strength training, it’s possible to feel out of breath rather quickly. In such situations, you could wonder about “how to build endurance?”

Here are some actions you can take to build endurance:

  • Gradually increase the duration of your exercise
  • Focus on high intensity interval training over steady state cardio
  • Give your body the proper time to recover
  • Incorporate stretching into your workout routine
  • Follow a diet that allows you to consume all three macronutrients in moderation
  • Keep yourself hydrated

How to build endurance for muscles?

If you notice that your muscles are becoming too fatigued within a short period, it’s possible you need to improve your muscular endurance.

Here are some of the things you can do to improve muscular endurance:

  • Focus on circuit training with minimum rest
  • Use resistance bands
  • Follow a progressive overload workout routine
  • Include bodyweight exercises in your routine
  • Work with core strengthening exercises

How to build endurance for cardio exercises?

Cardio (Photo via Unsplash/Chase Kinney)
Cardio (Photo via Unsplash/Chase Kinney)

Coming to cardio, it’s not the easiest to build endurance, as cardio isn’t the most pleasant workout.

Here are some of the things you can do to improve cardiovascular endurance:

  • Include high intensity interval training
  • Work with various types of cross-training routine
  • Ensure you’re following a nutritious diet
  • Mentally prepare yourself for every session

Examples of endurance workouts

The following are some of the endurance workouts you can include in your overall workout routine to improve your endurance:

  • Aerobic exercises such as cycling, swimming, running, etc.
  • Strength training and cross-training
  • Active recovery workouts such as yoga and stretching
  • Endurance builders such as long distance cycling or running
  • Switching steady state cardio for HIIT

Benefits of endurance

Swimming (Photo via Unsplash/Gregory Gallegos)
Swimming (Photo via Unsplash/Gregory Gallegos)

While you understand about endurance , types of endurance, how to build endurance, and endurance workouts, you must also know the benefits of endurance.

The following are the benefits of endurance you should be aware of:

  • Improved cardiovascular health
  • Improved muscle strength and muscular endurance
  • Improvement in physical performance
  • Better stress management
  • Better sleep and well-being
  • Increased calorie burning
  • Improvement in immune function
  • Improvement in balance and joint flexibility
  • Reduced risk of diseases

Of course, just knowing the answers to how to build endurance will not help till you start incorporating the solutions in your routine. However, it’s advised that you take it slow and allow your body to get used to it before leveling up.

That way you will ensure that you're not pushing your body beyond its limits and to a point of complete exhaustion. It’s important that you understand you’re not just working on your physical well-being but also on your mental health. You must not push yourself so aggressively that your mind mind refuses to continue the process.

Edited by Bhargav