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How to Improve Physical Performance with Endurance Training

Use these tips to improve as an athlete by toughing out a little endurance training.


  • Step 1: Warm up before you exercise Warm up before you exercise. Be sure to stretch your muscles by going for a quick jog or doing calisthenics before you begin. If you rush into your workout, you increase the chances of injury.
  • Step 2: Combine strength training and cardio endurance training Combine strength training with cardio endurance training. Strength training tones your body and raises your metabolism, while cardio improves your heart and lung efficiency, and burns calories.
  • TIP: Increase cardio endurance by increasing your exercise intensity level. If you run for 30 minutes at 5 miles per hour, try increasing your speed by 10 percent. Then increase the length of your run.
  • Step 3: Maintain your regimen Maintain your endurance-training regimen. If you stop exercising, you stand to lose any gains that you have achieved. If you must cut back on exercise, increase the intensity of your workouts.
  • Step 4: Fight fatigue Fight fatigue by exercising your large muscle groups before the small ones.
  • Step 5: Build up your endurance Build up your weight-lifting endurance by first increasing duration, and later increasing resistance. For example, if you are lifting weights, first increase the number of repetitions at low weight; then later increase the weight you are lifting.
  • FACT: Researchers have found that a daily endurance-training program reduces loss of physical performance due to treatment in cancer patients undergoing chemotherapy.

You Will Need

  • Warm-up
  • Strength training
  • Cardiovascular endurance training
  • Maintained exercise regimen
  • Appropriate exercise strategies

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