3 Healthy Aging Exercises To Improve Your Endurance

When most people think of what it is like to be a senior person, terms such as frail and weak come to mind. Such stereotypes are completely inaccurate but unfortunately, they are all too common.

Luckily, in this article, I am going to show you once and for all how you can defy the common image of old age by enjoying your retirement as a healthy, agile, strong and energetic person by using these simple healthy aging tips to preserve your endurance.

In fact, when it comes to healthy aging and endurance, daily exercise is the most important think one can do. Exercise does wonders for anybody.

Think of all the football training and regular gym visits that you went through in your youth and ask yourself: Why should anything be different just because I am 40?

You can still lift weights go for a run and push your body to the limit and even though the limits may not be the same as 20 years ago, you can still grow your muscle mass and keep your body in good shape. Several forms of endurance training are very useful both for preserving endurance and for healthy aging in general.

Of all endurance exercises, jogging is one of the easiest. However, it is important to face the fact that your body probably is not what it used to be 20 years ago. Pushing yourself too hard too fast may harm you instead.

Therefore, it is recommended to start your endurance training exercises slowly. For example, if you run out of breath or start experiencing any form of pain especially in your chest, it is probably a sign that you are running too fast and it is best to slow down for a while. A good rule of thumb is to increase the distance you travel distance by 10 percent whenever you feel you are ready to take on a bigger challenge. Keep in mind that injuring yourself is not the point of healthy aging.

However, if you are like me and absolutely hate jogging, then swimming could be a good alternative endurance exercise that works just as well for healthy aging. Swimming is one of those rare forms of exercise that is both pleasant and effective. It is high-resistance but low-impact. Unfortunately, it is also very easy to get carried away and push your body harder than necessary.

Therefore, take frequent breaks, especially if you are running out of breath. Definitely get out of the water and get some rest for a while if your heart starts to hurt. Swimming can be very exhausting especially if you did not exercise before but it is very effective because it forces all your muscle groups to work together, helping you improve both your coordination and endurance. Swimming is a great healthy aging exercise that can do wonders for your body.

Cycling is another great healthy aging activity that I personally quite enjoy. Compared to swimming and jogging, it is a lot more dynamic and can offer a welcome change of scenery.

Besides, with so many cycling events for different age groups taking place all over the country, you will always have an opportunity to meet some like-minded individuals and make new friends. Not only does cycling help you improve endurance, but it can also be a lot of fun!

As you can see, there are many healthy aging activities that you can get involved in to improve your endurance. Whichever you choose, it is important to get at least 30 minutes of exercise every other day or almost every day, if you can.

However, it is also recommended to set one day every week apart to allow your body to recuperate from all this intensive training. If you do put effort into it, however, do not be surprised if a few months down the line you suddenly start feeling 20 years younger.

Training for Strength, Hypertorphy and Endurance

Many people take up weight training and bodybuilding in order to increase not only their strength but also their muscular size. Whilst it is generally common knowledge that to achieve increases in strength and muscle mass you need to combine resistance training, good Diet and rest, it is possible to focus your training towards a more pinpoint goal. There are three types of training a person might want to work towards and their goal can have a big impact on how they structure a workout program. These are:

1)?Training for Strength?- for many beginner’s strength training is the best place to start, it will allow you to build a solid base strength whilst steadily increasing muscle mass. Strength training is mainly focused on lower rep ranges typically between 1 and 5 reps per set with a heavy weight. When training for strength it is a good idea to really focus on the core lifts such as Squats and Bench Press to help build a solid strength base upon which further progress can be made.

2)?Training for Hypertrophy?- in order for the body to increase muscle mass it needs to be put under stress, which can be achieved by weight training. The most effective method for putting on muscle mass is known as Hypertrophy training, this is when the muscle cells grow to compensate for the stress they are put under. Most routines that are focused towards hypertrophy generally consist of each set having between 6 and 12 reps, both compound and isolation exercises are common in this type of program.

3)?Training for endurance?- an increasing number of people also lift weights to improve endurance, this can be done by lifting in a 15 rep range using a much lower weight. Endurance training can be very beneficial for athletes involved in soccer, basketball and other sports.

By implementing the different training methods outlined above it is possible to build a strong muscular physique whilst improving endurance.

Three Effective Ways to Train for Ultimate Fat Loss

There are countless exercise programs for weight loss and fitness, but the very best ones all incorporate some type of high-intensity interval training (HIIT) format. When it comes to strength training for maximum fat loss nothing beats HIIT circuit training. Today, I’m going to share three very different HITT circuits that work great in weight loss and fitness boot camps. They are:

Workout A: 40-20 Drop Sets Circuit
Workout B: 60:30 Strength/Cardio Supersets
Workout C: 30-second Complexes

Each of these weight loss and fitness workout program templates will attack your metabolism (and body fat) in different ways helping you develop a lean and sexy body that looks great at the lake!
40-20 Drop Sets Circuit

The 40-20 Drop Sets Circuit is a classic high intensity bodybuilding style of training with an interval training twist. One of the keys to developing lean fat-burning muscle is using maximum intensity and training to what’s called “momentary muscle failure.” This is the one time where we actually want to “fail.” In other words, we’re going to train with a load where no matter how hard we try we simply can’t complete one more repetition in good form for that set.


Without getting all scientific on you, just understand that training to failure will cause maximum muscle fiber breakdown thus signaling the need for the body to build more lean and sexy muscle and ultimately BURN MORE FAT WHILE AT REST!

Well, drop sets take training to failure to a whole new level. Here’s how they work:

1. Select a load that you will cause you to fail at X number of reps
2. Perform that set with maximum effort and than upon failure immediately reduce the load enough so that you can continue working for another X number of reps.

When you train “beyond failure” like this you will send the ultimate signal to your body to build muscle and burn fat.

Here’s how we put a circuit training twist on this incredible high intensity training technique:

You will alternate between 40 seconds of work and 20 seconds of rest for each exercise in the following 4-exercise circuit. Upon hearing “halfway,” perform a drop set (decrease intensity) for each exercise where applicable. You’re goal is to complete 10 reps per exercise for each half of each set.

Perform up to 5 total rounds for a 20-minute total body workout.

4-Exercise Circuit:
1. Sumo Deadlift Drop Set Variation
2. Resisted Push-up Drop Set Variation
3. Split Squat Jump Drop Set Variation
4. Bent-over Row Drop Set Variation

WARNINIG: This is not something you can do in every workout. The intensity is just too high. That’s why we’ll only be using the 40-20 Drop Set Circuit format once per week in this training phase. We’ll also be doing it on Monday’s after getting maximum rest over the weekend.

60:30 Strength/Cardio Supersets

60:30 Strength/Cardio Supersets are an incredible way to train total endurance: muscular and cardiovascular. Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.

Endurance is important for most recreational and competitive athletics, as well as living a high-quality everyday life – think about getting through the day with less fatigue, keeping up with your children or grandchildren – not too mention avoiding our top three killers: heart disease, cancer and stroke.

By performing our workout in a superset fashion we’re able to take our endurance training to another level and get the best of both worlds (muscular endurance and cardiovascular endurance) simultaneously. Supersets amp up the intensity of a workout because when we perform non-competing exercises back-to-back our muscles get a “break” and we’re able to maintain a higher level of intensity through the workout which we know is critical for maximizing our sexy.

Below is an outline of how we’ll be performing strength/cardio supersets this month:

Superset Station 1
1. Lunge Variation
2. Front-to-Back Hops Variation

Superset Station 2
1. Chest Press Variation
2. Side-to-Side Hops Variation

Superset Station 3
1. 1-arm Vertical Pull Variation
2. Rotational Hops Variation

At each station you will alternate between 60 seconds of work and 30 seconds of rest for both a strength and cardio exercise. Your goal is to complete 30 reps per exercise or 15 reps per side.

You will perform 2 total rounds followed by a 1-minute rest and transition for 3 total stations for a 20-minute total body workout.

30-second Complexes

30-second Complexes are an absolutely awesome way to light things up, especially at the end of the training week. This classic kettlebell style training employs heavy loads and maximizes the amount of total work that can be done in a short period of time. The end result – a metabolic turbo boost that will have you burning fat all weekend!

The key to this workout template is performing compound unilateral (single-side) exercises to both overload the working muscles AND provide recovery for the next exercise in the sequence. Keep in mind that compound exercises are multi-joint exercises involving large muscle groups. For best results, use total body movements that integrate the upper and lower body. Take a look:

6-exercise Circuit:
1. 1-arm Push Press (Right)
2. 1-arm Push Press (Left)
3. 1-arm Power Curls (Right)
4. 1-arm Power Curls (Left)
5. 1-arm High Pulls (Right)
6. 1-arm High Pulls (Left)

You will perform 6 consecutive 30-second work sets followed by a 1-minute rest and transition. Your goal is to complete 10 reps per exercise – that means heavy loads!

You will perform this 4- Minute sequence up to 5 times, working for a total of 20 minutes.

While this workout doesn’t look like much on paper, don’t be fooled – it’ll work every part of your body and have your heart rate flying and your muscles screaming. Of course, anyone can do this workout and every exercise has injury and limitation modifications so don’t be scared…

The only thing you’ll have to worry about this month is picking out your new fall wardrobe. 🙂



Endurance Conditioning – Force Factor

Muscular endurance is the ability of a skeletal muscle or group of muscles to continue contracting over a long period. When you have good muscular endurance, you have the ability to resist fatigue while holding a position, carrying something for a long period of time, or repeating a movement without getting tired. As you train for muscular endurance through a process called endurance conditioning, your muscles adapt as a result of changes in the slow-twitch or red fibers. These fibers have a high capacity to use oxygen due to the large amount of blood supply found in them. They are slow to contract but have the ability to continue to contract over long periods of time.

Tips for Improving Your Football Endurance

Football is one of the most physically demanding sports an individual can play. You have to be able to move quickly, think fast, run hard and fast over long distances, all while trying to avoid be crunched by guys from the other team. With all the physical work that is involved in football, it?s not hard to understand why endurance plays such a key role in any football player?s training regimen. Improving your endurance will allow you to stay in the game longer. Improving your endurance will also enable you to give your team your very best efforts without you being too tired to be a team player.

Each and every player that is on the team should make it a priority and a goal to have better and longer lasting endurance. If one player doesn?t have the stamina to make it through a game, he is a weak link, and all it takes is one weak link to destroy the success of the team. This is why improving your endurance is so important and needs to be a priority in training.

There are a lot of theories and methods for improving your endurance that you could research and put into your training program. One of the most basic elements of endurance training is long-distance running or jogging. It?s best to incorporate this technique in moderate amounts and increase the distance and time you run gradually over time to avoid injury. A lot of players train in a gym using equipment like treadmills to work on their cardiovascular training. Treadmills are great for improving your endurance because they allow you to be in complete control of how many miles you run and how steep the incline for your run is so that you can decide how intense you want your workout.

Another great tip for improving your endurance is to do interval training. Football is a game that is played in intense bursts of energy with a lot of stops and pauses in between plays. This is why it can be very effective to train your endurance in intervals as well. It helps you to avoid overworking your body and at the same time prepares you for game day. The level of your performance during the intense burst is what needs to be examined during the training, along with how well you recover.

It?s important to note that while you?re improving your endurance, you?ll need to make sure you are taking in the nutrients that your body requires in order to achieve the results you are desiring. When participating in an endurance training program, you?ll need to increase your carbohydrate intake to replace the glycogen your body loses while you?re training. You will also want to increase the amount of protein you?re getting daily as well.

These are just a few helpful hints for improving your endurance. Improving your endurance will help give you the edge you need as an individual player to give your all in the game.

The best ways to improve your cycling endurance

Cycling endurance training is an important part of any cylists training programme. Building up your endurance is going to be beneficial whether you are a speed racer?or just commuting to work, and not only in helping getting you around it is also going to help your fitness level.
The thing with cycling endurance training is to build up your distances bit by bit and to combine your ride with some flat road mixed with long climbs where you can build up a good momentum and recover from the hill climb.
Having a mixture is important to building up your endurance, a combination of fast sprints and hard climbs with some cruising added to it are the best ways to build up endurance.
When building up your endurance don’t just do one long ride all in one go, take a few weeks, bit by bit to build up the length of your rides.? Improving your endurance will help your body to use the Glycogen that is kept stored in your liver and muscles, your body will become better at using Glycogen and using it as fuel to burn fat.? As your endurance gets better your muscles will improve right along with your cardiovascular system.
Building up strong climbing techniques is also a very important skill for any cyclist to have, improving your cyclist endurance training will help strengthen your bodies ability to deal with the stress and strain, long rides and hill climbing will put on your body.
Getting the right rest is high on the list of priorites with people taking cycling endurance training. Most cyclists just want to get on there bike and hit the roads, and it’s easy to feel this way, but its very important for rest periods to be taken into account and utilized during training. If you are out and about cycling and you start to tire out and lose your energy, then it’s time to get off your bike and give it a rest for a while.? You will be better off doing this then burning yourself out.?By all means train hard ,but you also have to train smart and this means getting plenty of rest periods during your training. You can still make use of your bike while resting, just don’t go on any hard hill climbing runs and?also bring down the level of your training.? Give your body time to rest itself.
All the cycling you do is built on endurance.? Good technique is important but at the same time this involves a standard of endurance. You may have a great hill climbing technique but if your body does not have the endurance to back it up , it wont do you any good.
Good stamina and endurance is what your cycling ability will be built on.? The more you improve your endurance the better off you will be on your bike.? Bringing some cycling endurance training into your cycling program will soon show positive results. Not only in your cycling abilities but also in your overall fitness level.

Tips to build unstoppable endurance for mixed martial arts

Martial arts endurance is not what people tend to think of when they think of the martial arts.? You think of speed, agility, flexibility and grace, but not endurance.? However, without endurance, none of these things would matter in a match.? It is good to be strong and have muscles, but being strong and having muscles doesn’t necessarily give you endurance.? Muscular endurance and cardio endurance are both important to martial arts training.

Endurance training starts with cardiovascular training.? Cardio refers to getting your heartbeat up to a certain amount of beats per minute, and keeping it there for at least 20 minutes.? There are many kinds of cardio that can help improve Martial arts endurance, but it is important to keep in mind what form or discipline of martial arts that you practice when choosing what cardio exercises to do.? For example, in Taekwon-do, tournaments have 2 minute rounds.? These 2 minute rounds have periods of high intensity activity and lower intensity periods.? So, for something like that, interval training would be what you would want.? Interval training is any cardiovascular exercise that has bursts of near maximum intensity coupled with recovery periods of lower intensity exercise.?

Muscular endurance combines strength and endurance.? When you are looking for muscular endurance, you need to keep in mind that if you develop too many muscles, you are sacrificing flexibility, agility and speed.? Muscular training is an important part of your Martial arts endurance training.? This type of endurance training is characterized by moderate weights and moderate reps.? If the amount of the weight or the amount of reps are too high, then you are bulking up on muscle.? If they are too low and easy, then you are just maintaining.? Again, when considering what exercises to do, it is important to consider what form of martial arts you practice.? A muscular endurance program is not just a weight lifting program.

Cardiovascular or aerobic training and muscular endurance training combined will improve your Martial arts endurance.? This endurance will help you to become a better martial artist, and you in tournaments or sparring.? The more endurance that you have, the longer you last.? Sometimes, when it comes down to opponents of equal skill, the one who has more endurance is the one who will win.? That is how important it is to your martial arts training and practice to increase your endurance.

Best Training for Law Enforcement Officers

As a law enforcement officer, you know that staying in shape is an important part of your job. You also know that it’s extremely difficult to find the time to work out consistently.

Let’s face it, fitting in an hour or two of exercise every day is just not very realistic in your hectic, demanding schedule. That’s why you need to focus your work outs on the type of exercise to give you the best results in the shortest amount of time.

And the type I recommend is high intensity exercise – especially hill and stair sprints. These techniques allow you to get the most out of your precious workout time. Helping you build strength, power, speed and stamina while burning maximum amounts of fat – all in much less time than a traditional workout.

There are numerous reasons that high intensity is the way for you to go. Here are the Top 3:

1. Hill Sprints Build the Stamina Necessary For Your Job Demands.

endurance is something that every law enforcement officer needs – but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won’t work. Your endurance training needs to mimic the demands of your job. Those needs being – short bouts of intense exertion alternated with periods of long periods of lower intensity.

Think about it. How often does your job require you to jog at a low intensity for long periods of time? Or even run at a steady, moderate pace for 20 or 30 minutes in a row? Yet, these are exactly the types of demands that long, slow cardio workouts prepare you for.

On the other hand, high intensity work, like hill sprinting, provides you with interval training that meets your needs. It will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the “sprints.” Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to “go hard” at a steady state.

This type of training can lead to more protection for your heart and lungs than traditional “cardio”. Long, low intensity cardio can actually shrink the size of your heart and lungs because your body is excellent at adapting to the stresses placed on it. Training long and slow encourages your body to become as efficient as possible to make the exercise easier. The result: it shrinks muscle mass along with your heart and lungs. This has the effect of decreasing your reserve capacity – the ability of your cardio-vascular system to respond to high stress situations (exactly the kind your run into in your job). Without a high reserve capacity, your heart and lungs may be at risk during stressful events. High intensity training can help raise your reserve capacity instead.

Not only that, but more and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting. This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.

Want the ability to respond to high intensity situations (and recover quickly afterwards)? Then train the same way.

2. Hill Sprints Give You Results In As Little As 15 Minutes.

Sure, this training sounds great – but how much time does it take?

Truth is, you can get these benefits in short workouts of 15 minutes or less – only 2 or 3 days per week.

High intensity work, especially hill and stair sprinting, is an incredibly efficient way to exercise. This stems from the fact that you must do more work in a shorter period of time. In other words, hills and stairs are like the perfect combination of strength training and sprinting – you literally “lift” or “push” yourself up the incline. The steeper the incline, the more demand is placed on your leg muscles. This intensity allows you to get in a superior workout in a very short period of time.

3. Hill Sprinting: The Incredible Stress Buster

The bad news: Your position as a law enforcement officer brings a great deal of stress along with the job. This stress can lead to health-related problems like heart disease and metabolic syndrome.

The good news: One of the best ways to “bust” that stress is with exercise – more specifically high intensity exercise.

Exercise in general relieves stress in a number of ways. First of all, exercise stimulates your brain to release substances (endorphins) that improve your mood. Besides that, exercise can decrease cortisol levels, provide a distraction from the source of stress and boost your self confidence.

Any exercise can have these effects, but high intensity can amplify your results. Recently, researchers at the University of Missouri-Columbia showed that high intensity exercise is superior in reducing anxiety and stress. The 2003 study even showed that the effects can be felt 30, 60, even 90 minutes after an exercise session.

These are just 3 of the reasons that every law enforcement officer should hill sprint. Take your endurance to a new level and reduce your stress in only a few minutes of exercise per week with this “old school” training. You, your fellow officers and those you serve and protect will be glad you did.