Increasing Endurance

Endurance Training

Quick definition: also referred to as stamina, this is the greatest period a person can carry on an activity for before the onset of fatigue forces the muscle to stop working.


  • Short term – press-ups until failure.
  • Medium term – 1500m sprint/run
  • Long term – 5000m run

There are four types of endurance: aerobic, anaerobic, speed, and strength endurance. The distribution of aerobic to anaerobic endurance for the runner is approximate:

% Aerobic
% Anaerobic
200 meters
400 meters
800 meters
1500 meters
5000 meters
10,000 meters

Continuous training is when an athlete exercises in a steady aerobic way and interval training is characterized by repetitions of work with a recovery period following each repetition. Continuous training can be broken down into the following parts, which have somewhat different effects on the energy pathways:

  • Running at 50-60% of maximum heart rate. Useful for joggers and ultra-distance runners
  • Running at 70% of maximum heart rate for 45-90 minutes. Useful for marathoners.
  • Running at 70-80% of maximum heart rate for 30-45 minutes. Useful for 10K and marathon runners.
  • Running at 80-90% of maximum heart rate for 10-20 minutes. Useful for 5K to marathon runners.
  • Running at 90-100% of maximum heart rate for 1-5 minutes. Useful for 800m to 5K runners.

Interval training on the other hand allows the athlete to improve the workload by combining heavy spells of fast running with recovery periods of slower jogging. During the run lactic acid is produced and a state of oxygen debt is reached. The pressures put upon the body cause an adaptation including capillarization, strengthening of the heart muscles, improved oxygen uptake, and improved buffers to lactates.

Training For Sport Events

To train for an endurance event like a triathlon or marathon, you need at least fifteen weeks: the first eight for building up your stamina, the next five for developing your speed, and the last two peaking with active rest to increase your energy reserves. Aerobic training, base training, conditioning training – call it what you want – supplies the endurance base, which will provide the foundation for higher intensity training.

Medium Chain Triglycerides and Endurance

Since free fatty acids are a key fuel source for skeletal muscle metabolism both at rest and during low to sub-maximal intensity exercise, increased fatty acid oxidization capacity is associated with increased endurance capacity. Medium-chain triglycerides have been recommended to help athletes because of their distinctive metabolic properties in recent years.

Cordyceps and Health
Cordyceps Sinensis is an herb that has been used for centuries in traditional Chinese medicine. Cordyceps may both reduce fatigue and boost physical endurance, like other adaptogens. It may also augment testosterone levels, and this effect has been seen in numerous in vitro studies. There is a wide body of data showing that cordyceps both act as an antioxidant and directly modulate the immune system.

Green Tea Extract Increases Exercise Endurance

A new study tested the outcome of frequently taking green tea extract and found that over ten weeks, endurance exercise performance was boosted up to 24% with 0.5% GTE supplementation, and 8% with 0.2% by weight added to food. Reporting in the online version of American Journal of Physiology-Regulatory, Integrative and Comparative Physiology researchers at the Biological Sciences Laboratory at Kao Corp., Tochigi, Japan, said the 8-24% increase in the swimming time to exhaustion of mice was “accompanied by lower respiratory quotients and higher rates of fat oxidation.”

You will find most green tea extracts are sold in capsule form. Green Tea Plus™ with Magic Fruit is a super concentrated decaffeinated liquid green tea extract synergistically prepared with the direction of Dr. Timothy Keiser a Harvard-educated MD. You can mix this green tea extract with hot water or try it as a delicious iced tea. Green tea extract health benefits include:

  • Slash the incidence of stroke by up to 80%
  • Recommended by the Cancer Society as a “High Priority for Cancer Prevention
  • Protects the prostate from cancer
  • Proven to help with weight loss
  • One of the strongest anti-oxidants available
  • Helps digestion and reduces bloating
  • Normalizes healthy bacteria in the intestines
  • Proven to help prevent heart disease
  • Helps stop dental decay and gum disease
  • Helps with bad breath

Green tea has become a standard antioxidant based on its high concentration of polyphenols, a potent group of bioflavonoids that have been shown to greatly assist in the obliteration of oxidation forming free radicals. The highest concentrations can be found in capsule form, although it’s frequently used in teas, aromatherapy and tinctures.


Carb-BOOM is a great tasting carbohydrate gel made up of concentrated complex carbohydrates and real fruit. The primary complex carbohydrate used is maltodextrin, due to its solubility, low taste profile, and quick absorption. Anyone looking for a quick source of energy can benefit from Carb-BOOM, especially competitive and recreational athletes training for triathlons and other events.

Endurance Sport Drink

POWERBAR® Endurance Sport Drink and POWERBAR® Performance Recovery Drink supply the liquid energy your body needs for best possible performance. PowerBar teamed up with Chris Carmichael along with his staff at Carmichael Training Systems, world-renowned coaches to champion cyclists, tri-athletes and elite athletes of many disciplines to develop the POWERBAR® Beverage System. Power up with great tasting lemon-lime POWERBAR® Endurance Sport Drink for the ultimate in hydration and muscle fuelling to help extend endurance.

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