Boost physical endurance

Summer is just around the corner and warmer and longer days are coming. The sofa and the warm comfort of the four walls now can be replaced by outdoor activities such as running, walking, cycling, etc. And, if we’ve been lazy all winter, we definitely need to start gradually. However, if we’ve been physically active in the winter, we can use the spring to improve physical endurance and to improve our training, which makes us happy.

Boost endurance with physical activity 

Increasing endurance in our body positively improves the functioning of many systems in our body (cardiovascular system, immune system, respiratory system and locomotor system)..  

First of all, it’s important to warm up before the workout with light running or stretching exercises. We also stretch after workout, as this prevents injuries that can consequently stop our progress.To improve endurance, it’s good to exercise regularly over a long period of time and often enough (at least 3 times a week). According to the recommendations, adults should do at least 150 minutes of moderate cardiovascular exercise each week, in addition to strength training twice a week. It’s also important to gradually increase the workload. We’ll take running as an example of improving physical endurance, as this form of exercise is accessible to everyone and it doesn’t require expensive equipment.   

Benefits of endurance improvement

• Heart is strengthened, vascular system becomes more flexible
  
• Lungs volume increases, respiratory muscles are strengthened
  
• Concentration and cognitive abilities improve
  
• Joint mobility is maintained and increased
  
• Bone mass is preserved to prevent osteoporosis
  
• Posture and coordination are improved.
  
• The muscles of the body are strengthened.
  
• Increased immune system’s defenses.
  

However, it’s important to start improving physical endurance gradually and slowly. To get started, set simple and specific steps on the way to the great goal. Don’t overdo it, as injuries can quickly occur and the negative consequences of reckless exercise can occur.

What else can improve the physical endurance? 

We all believe that physical endurance can only be improved through training, but this is not the case. The following factors also contribute to improving physical endurance:

• Quitting bad habits: Smoking and drinking alcohol reduces endurance and impairs the physical functioning of the body.
• Stimulants: We often use coffee and other energy drinks that help us to raise energy quickly, as caffeine increases energy levels and improves concentration. These products are not useful for improving long-term endurance, as caffeine tolerance increases.
• Dietary supplements: Blends of amino acids L-isoleucine, L-leucine and L-valine (BCAA), vitamin and mineral complexes and various adaptogenic substances (ginseng, rhodiola rosea, maca) can help to improve endurance.

What are adaptogens?

Adaptogens are substances that increase the adaptability of people and help the body to adapt to various negative and stressful influences from the environment. They are most often used to relieve stress, fatigue and to strengthen the body’s resistance. They are powerful antioxidants that soothe and invigorate at the same time. They regulate the functioning of the endocrine glands, sharpen memory and increase cognitive abilities.

• Golden root ( Rhodiola rosea L.) 

Golden root (also known as rhodiola) is an adaptogen rich in antioxidants that protect our cells from oxidative stress. It stimulates the nervous system, physical endurance, cognitive abilities, memory and helps to overcome stress more easily. It also boosts energy levels and can therefore help improve physical endurance, while eliminating fatigue and the negative consequences of excessive and strenuous physical activity. Golden root supports the body during sports activities and reduces muscle pain after exercise. It’s intended for all those who face excessive physical and mental stress. It also acts as an antidepressant as it boosts the general mood.

The recommended daily dose is 1g (1/3 teaspoon) once to twice a day. In addition to water, you can also mix the product into tea, juice or smoothie for a better taste. We recommend that you consume the product in the morning on an empty stomach and not in the evening, as it can interfere with sleep.