Oliver getting his calved stretched!!! OUCH!


7 Ways to Boost Your Endurance and Stamina

1. Combine strength days with cardio days.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. Most people reserve one day for strength and another day for cardio. Try combining the two instead……Crossfit!

2. Reduce your amount of rest.
Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating. Only take a break when you physically have to…..Push it!

3. Do fast-paced, high-intensity lifting.
When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity. It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue…….always keep good form!

4. Choose compound movements over isolation.
Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina…….Factory Square Crossfit RULES!

5. Remember: Routine is the enemy.
Switching up your workout is essential to building endurance and stamina. The human body gets used to a workout after two weeks. So if you’re always running, start doing yoga instead. You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating and keeps the mind guessing……Pack your workout bag and show up!

6. Go for hybrid exercises.
A squat with an added overhead press (a “thruster”), jumping pull-ups, and lunges with bicep curls are all great hybrids: exercises that take two separate movements and combine them. The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina…….Crossfit favorites!

7. Add explosive movements to your workout.
Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster…Maintain focus and Kick Butt this week!

Let’s get it done.

Dr. Meg