“I didn’t struggle that much in today’s session!” said a client after our Saturday dance fitness class. Just as I was walking out, a fellow instructor, who had been watching through the window, called out, “You’ve got to tell me what you’re taking before class—your energy is off the charts!”
Comments like these never fail to bring a smile to my face. The first reminds me that my clients’ endurance is improving, and it’s time for me to raise the bar. The second serves as a reminder of the dedication and hours I’ve spent building my own endurance.
If you’ve ever joined one of our Saturday dance fitness sessions, you know they can get pretty wild—in a fun way. But, as I always say, your body is a genius at adapting to the challenges you give it. When you push your limits, your body becomes stronger, and your endurance grows. This brings us to the second part of our longevity series: endurance training.
Endurance is more than just a buzzword—it’s the ability of your cardiovascular system and muscles to sustain prolonged physical activity. By challenging your heart and lungs, endurance training improves their efficiency, which is crucial not only for peak performance but also for long-term health and happiness. Here’s why:
Oxygen Utilization: The Power of VO2 Max
You’ve probably heard someone joke that if oxygen were a commodity people could sell, we’d all be in trouble. It’s free, but sometimes we forget that our bodies have different capacities for utilizing this essential resource. VO2 max is the measure of the maximum amount of oxygen your body can utilize during a workout, and it can be increased through endurance training. The higher your VO2 max, the more efficient your heart and lungs are, making you less likely to develop cardiovascular problems, such as heart attacks.
The benefits go beyond just avoiding disease. A higher VO2 max also supports your immune system, giving you more energy, a better mood, and the ability to take on daily tasks with ease. All of these contribute to a happier life, which is a key factor in living longer and healthier.
Blood Flow: The Fountain of Youth
Blood flow might not be something we think about often, but it’s crucial for longevity, especially when it comes to aging. Blood is responsible for transporting nutrients to every organ in your body and removing waste materials. This includes your skin—so good circulation can help you maintain that youthful glow as you age.
But it doesn’t stop there. Proper blood flow is essential for cellular health, which is directly related to how we look and age. Healthy circulation delivers the nutrients necessary to repair and rejuvenate cells, which helps prevent chronic health issues that could shorten your lifespan. Blood flow is also vital for brain function. Consistent, healthy blood flow to the brain supports mental clarity (that allows you to position yourself in spaces that make you happy), and cognitive function, reducing the risk of cognitive decline, memory loss, and neurodegenerative diseases like Alzheimer’s.
Hormonal Balance: The Secret to Well-being
Endurance training is a powerful tool for regulating your hormones. Similar to what I mentioned earlier, during intense exercise, blood flow increases, carrying hormones that regulate key bodily functions such as metabolism, stress response, and reproduction. This not only helps improve your thyroid function but also makes your metabolism more efficient.
Here are some of the key hormonal benefits of endurance training:
- Increased Insulin Sensitivity: Better control of blood sugar and improved fat metabolism.
- Elevated Growth Hormone: Helps with tissue repair and fat loss.
- Moderate Testosterone: Important for maintaining muscle mass.
- Higher Cortisol: A stress hormone that rises during exercise but is better regulated with consistent training.
- Regulated Appetite: Helps balance the hormones leptin (which tells you when you’re full) and ghrelin (which tells you when you’re hungry).
That said, balance is key. Overdoing endurance training without proper recovery can lead to hormonal imbalances, particularly raising cortisol levels too high, which can be counterproductive. But too much of even the best things can lead to trouble right? All we care about at Ronchez Fitness is happiness!
“Remember- self love is not selfishness.“
Spoke to me directly, will be pushing more henceforth.
Thank you so much Tessy. I am glad you found it helpful😁