run, walk, move – improving endurance

Working on endurance can provide many benefits to the body. Many perceive endurance to be the ability to compete in half marathons to ultra-marathons, sprint triathlons to ironman triathlons. This is an overreach in that many everyday people have neither the time nor inclination to compete on any of those levels. Many people contend with navigating a few flights of stairs or walking from the far end of a parking lot to their destination. The focus must emphasize improving the ability to effectively and  comfortably carry out day to day activities. This can prove to be challenging task in a society that promotes ease and minimization of movement.  Society, as a whole, must normalize movement and the  inherent necessity to move. Endurance cannot be achieved or improved without movement      

Put one foot in front of the other . . . .
Running, a healthy activity.

What is endurance?? Endurance refers to the ability of a muscle to undergo repeated contractions against a set resistance for a period of time. This definition highlights the physical capacity to sustain a said activity on a repetitious level. Many factors are involved with enabling the body to maintain a level of activity. Breathing is key along with the capacity to process oxygen. Nutrition is a factor as well; many components for manufacturing the enzymes and supplying the minerals needed for processing, transporting and depositing (said) oxygen are derived from nutritional components. Endurance does not exist in a vacuum. It requires the demands of movement for it to be elicited, to be sustained, to be improved.

Endurance exercises Endurance exercises improve the health of your heart, lungs, and circulatory system. They increase the stroke volume of the heart. Pumping more blood allows for the delivering of more oxygen to the body. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include: Brisk walking or jogging. Variations on strength training routines can enhance endurance. Workouts such as Onit, Kettlebells, Weighted Bar and VIPR Pro provide variety, enhance functionality and increase endurance.

Go for a bike ride
Fun cardiovascular activity

How mega endurance events cast a shadow over the importance for day to day endurance requirements. Participating in endurance sports requires two main things: lots of time and money. Time because training, traveling, racing, recovery, and the inevitable hours one spends tinkering with gear accumulate—training just one hour per day, for example, adds up to more than two full weeks over the course of a year. And money because, well, our sports are not cheap: According to the New York Times, the total cost of running a marathon—arguably the least gear-intensive and costly of all endurance sports—can easily be north of $1,600. Ultra endurance training is beneficial. The cost and time requirements are out of reach for most people. Day to day endurance is


What are the steps to improve increase endurance? Basically, they are to get up and move one day one. On day two, get up and move a little more. Commit, rinse, wash, repeat. Time can be increased, or intensity can be increased. The goals that one sets for themselves will determine the degree to which time of intensity are adjusted. Marathon / Triathlon level time and intensity is fine . . . if that is the desired goal. Yet, the majority of people would benefit from just the day to day level of aerobic capacity. The ability to climb flights of stairs, the ability to ‘jog’ a quarter of a mile . . . a mile!!!! The capability of enacting movement for extended periods of time is what matters.   

Get out. Talk a walk. Go for a run. Move your body. Eat well. Increase your endurance. Live well.

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