Mark Zajdek Reveals How to Increase Endurance in Five Actions
With extensive experience as a cyclist and runner, Mark Zajdek knows how to effectively improve endurance, and has opted to reveal some tips in this five-step endurance building lesson:
Step One – Consume A Lot Of Carbohydrates
The first step in building endurance is giving your body the fuel it needs to perform and heal adequately. Mark says that endurance athletes should try make sure about 70% of their total daily calories consist of carbohydrates. Studies have shown that a diet high in carbohydrates can increase energy by 25-100%. For the best results, try decreasing your intake of carbohydrates to about 50-60% of your daily calories about one week before a heavy endurance training session or marathon. Then, about 3 to 4 days prior to the event, boost your carbohydrates back up to 70% and you’ll notice a significant increase in your energy levels.
Step Two – Perform High Repetition Strength Training
Although aerobic activity is far more beneficial for endurance athletes than resistance training, Zajdek says that it is still important to build strength in order to prevent premature muscular exhaustion. However, in order to prevent building bulky muscle that will hinder your range of motion and speed, he says it would be best to use lighter weights and perform between 15 to 20 repetitions in each set. Doing this will ensure that the muscle your building is toned and flexible.
Step Three – Practice Sprinting Intervals
Another great way to improve your endurance is to incorporate sprinting sessions, that last from 30 seconds to 3 minutes, into your normal jogging/running routine. Doing this twice per week can have a significant impact on your ability to run at high speeds for longer periods of time.
Step Four – Learn to Pace Yourself
One of the biggest mistakes aspiring endurance athletes make is pushing themselves to the limits for the entirety of their training sessions. Instead, Mark Zajdek recommends running or cycling at a pace that causes your pulse to remain steady at about 50-70% of your maximum heart rate. He says doing this once per week for a period of 3 to 5 hours (if you’re running) or seven hours (if you’re cycling) can have a tremendously positive effect on your endurance.
Step Five – Understand Tapering
Tweaking your training regimen is just as important as perfecting the routine itself. If you’re in the process of training for a marathon, Mark says it would be a good idea to taper the intensity of your workouts down over a period of 2 to 4 weeks, gradually shortening sessions by 50%, while still maintaining about 70% intensity.
Mark Zajdek is a hard-working, dedicated professional that has served for the United Parcel Service (UPS) for 18 years, earning several accolades in the process. He was given the title “Employee of the Month” several times, and has been rewarded with an accolade known as the “Pursuit of Excellence” award for his impeccable attendance record and ongoing dependability. Mark Zajdek has obtained a degree in Social Work, and enjoys interacting with coworkers and making them feel comfortable in the workplace.
Processing your request, Please wait....
