Also known as aerobic workouts, endurance training includes any exercises that elevate your breathing and heart rate. This includes running, biking, swimming, or even brisk walking. While it's an essential aspect of a healthy fitness routine, you must be careful when partaking in high-intensity activities. Here are a few tips to get the most out of your endurance routine. 

Do:

Warm up and cool down.

Warm-ups and cool downs prevent injuries, improve performance, and can even reduce residual soreness. Ten minutes of cardio is a great way to warm-up, while a brisk five to ten-minute walk can help you cool down after an intense aerobic workout. Stretching should also be included in your cool down routine, as it will help prevent stiffness and boost flexibility. 

Drink lots of water. 

Water is essential to numerous bodily functions, especially during exercise. Proper hydration is crucial when breaking a sweat, so you must drink plenty of water before, during, and after your workouts. While sports drinks are beneficial for replacing some lost electrolytes in your sweat, your primary focus should be on consumption of water to avoid dehydration. 

Don't:

Push yourself too hard. 

If it's your first time doing aerobic training, work yourself up to your desired activity level gradually. Going too hard too fast can result in an injury or fatigue. Additionally, schedule at least one rest day per week to stay on track. Rest is crucial for proper healing after a grueling workout. 

Exercise on a full stomach.  

A big meal can make you feel tired and sluggish, which is a surefire way to derail your routine. Instead, eat a light snack prior to exercising and save the bigger meal for afterward. If you do feel compelled to work out after eating, try to wait at least 90 minutes or longer if possible. This will give your body time to digest your food. 

Serving all of Dayton, OH and many surrounding areas, Bombers CrossFit® provides essential endurance training programs. Our certified trainers can adapt routines to your fitness level, even if you're new to high-intensity workouts. And with more than 5,000 square feet of gym space, you can rest assured of a comprehensive, well-rounded workout. Learn more about our endurance programs online, or call (318) 401-1538 to discuss your fitness goals today.