Spot Diary

Fatigue may be our biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can improve our cardiovascular functioning. Beets can actually increase stamina by up to 16%, and it helps our muscles produce more energy, more efficiently, making exercise less exhausting,” Boyce says. Another way to boost our performance is by carefully selecting our music.

If we already own a heart rate monitor or fitness tracker, then this is a good time to start using it. If not, we may want to either go out and buy one, or learn how to do it our-self. Don’t just exercise for a set amount of time and call it quits, Duffy says. We need to bring the intensity with it, and a fitness tracker can help us get a sense of exactly how hard our heart is working.

When it comes to training for endurance, We’ll need to be hydrated and be sure that we’re eating properly because, by its very nature, this form of training is very demanding on our body. We should be doing a good mix of cardio and weight training. And, to increase our aerobic capacity, We should incorporate high-intensity interval training, or HIIT. We’ll likely be sweating buckets and burning calories galore, so be prepared.

Wondering how to get the most out of lifting weights. Use a weight that will have we failing on the set between the 30- and 40-second mark. Time under tension causes muscle to grow. If we’re failing at 20 seconds, we know that weight was too heavy.