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Updated: Feb 13

Endurance (also referred to as cardio,) refers to the ability of the body to sustain physical activity for a prolonged period of time. Improving endurance can enhance athletic performance, increase stamina, and improve overall health and well-being. Here are some of the best ways to improve your endurance, backed by scientific evidence.

Aerobic Exercise

Aerobic exercise is one of the most effective ways to improve endurance. A study published in the "Journal of Strength and Conditioning Research" found that continuous aerobic training can improve endurance and increase the time it takes for fatigue to set in. Examples of aerobic exercises include running, cycling, and swimming.

High-Intensity Interval Training (HIIT)

HIIT is a form of exercise that involves short bursts of intense activity followed by periods of recovery. A study published in the "Journal of Applied Physiology" found that HIIT can improve endurance and cardiovascular function.

Strength Training

Strength training can help improve endurance by building muscle mass and improving muscle efficiency. A study published in the "Journal of Strength and Conditioning Research" found that strength training can improve endurance performance in runners.

Proper Hydration

Proper hydration is essential for endurance performance. A study published in the "Journal of Athletic Training" found that hydration can affect endurance performance and that athletes should strive to maintain optimal hydration levels before, during, and after exercise.

Adequate Sleep

Sleep is essential for recovery and restoration of the body, and a lack of sleep can negatively impact endurance performance. A study published in the "Journal of Sleep Research" found that sleep deprivation can decrease endurance and impair athletic performance.

It's important to remember that the best approach for improving endurance will vary from person to person and will depend on factors such as current fitness level, health status, and goals. It's also important to consult with a doctor before starting a new exercise program, especially if you have any underlying health conditions.

Mukai is a former NCAA track & field athlete, Professional Muay Thai fighter, Professional MMA fighter, Muay Thai & Kickboxing instructor, Health & Fitness Coach, Sales, Branding & Marking specialist, and serial entrepreneur! He has worked with over a thousand clients in a 1 on 1 and group setting, ranging all the way from everyday health and fitness enthusiasts to professional NHL players like Jesse Puljujarvi and Kyle Turris and a myriad of UFC fighters and other world class athletes.

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