How to Improve Your Endurance While Working Out in Dubai

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Published: October 19, 2022

There are many different types of workouts. If you are a beginner, you might not understand what you should train and how much. For this reason, you should consider hiring a fitness instructor Dubai to guide you on your workout journey and make your training program. Now, when it comes to working out, stamina and endurance are the two most important factors. Many people confuse these two terms and think they are the same things. However, while they are not precisely the same, there are enough differences to make them distinguishable. Endurance is a very important factor if you want to improve your training and see better results. You can improve endurance while working indoors and outdoors. Therefore, here are a few ways to improve your endurance while working out in Dubai.

What is the best way to improve your endurance while working out in Dubai?

The importance of working out can’t be only seen in looking good and being fit. Looking good is only the bonus of regular training. The real benefit of working out is to maintain or improve your health. However, working out without any plan will not bring the results you want. You can’t possibly know which exercises are the best and how to do them correctly. For this reason, at least in the beginning, you should hire a personal trainer. Sure, personal trainers are not exactly cheap, but it’s possible to find a good and affordable personal trainer Dubai. Now, every personal trainer will advise you to start slowly and build your endurance. The best way to improve your endurance is to by doing the following:

  • Cardio exercises
  • Aerobic exercise
  • Gradually increase volume or intensity
  • Workout about 150 min in week
  • Add stress-relieving workouts
  • Sleep regularly
  • Have balanced diet
a silhouette of woman running outside at dusk
There are many ways to build up your endurance in Dubai

What is endurance?

Before you start building your endurance, you must first know what it is. Endurance is the capability of your body to do a particular exercise for a prolonged time. There also is a more straightforward explanation for endurance. For example, you undoubtedly noticed that the first time you climbed some stairs, you were out of breath by the time you reached the top. However, after a few days of regularly climbing the same stairs, you were no longer breathless at the top. That means you have improved your endurance and can complete a particular physical activity without a problem. Now, endurance is made of two components. The first one is cardiovascular endurance, and the other one is muscular. Both components are equally important; one can’t be improved without the other. Additionally, your cheap personal trainer Dubai will explain everything to you in more detail.

What is cardiorespiratory endurance, and how to improve it?

When you want to improve your endurance while working out in Dubai, the best way to do it is to improve your cardiorespiratory endurance first. Cardiorespiratory endurance is the ability to endure physical activity without getting out of breath quickly, and it shows how well your heart, lungs, and muscles work together. When you increase your cardiorespiratory endurance based on the work plan your female physical trainer made for you, your heart and lungs will be better at using and distributing oxygen to the rest of your body. Additionally, muscles need a lot of oxygen to perform exercises for a longer time. The best way to increase cardiorespiratory endurance is to work out regularly and do aerobic exercises. Also, you should check your cardiorespiratory endurance before working out.

A woman in the distance running as a way to improve your endurance while working out in Dubai
The best way to increase your cardiorespiratory endurance is by running

What is muscular endurance, and why is it essential when you want to improve your endurance while working out in Dubai?

Muscular endurance is the second component of physical endurance. It is an ability of a specific muscle or a group of muscles to have contractions against a resistance for an extended time repeatedly. The more muscular endurance you have, the more you will be able to work out without getting tired. Now, there are two types of muscular endurance. One is during strength training, where muscular endurance can be seen in how many times you can do a particular exercise without needing to take a break. This type of endurance is important in CrossFit training, where you do high-intensity exercise for a short time. Another type of muscular endurance is connected with cardiovascular one, which you already know about. You will have to build both muscular and cardiorespiratory endurance to increase your overall endurance.

Which exercises are the best to increase your endurance?

There are four types of exercise, the one for endurance, strength, flexibility, and balance. All these types should be included in a workout routine. The exercises for endurance are also called aerobic exercises, and they are primarily exercises that will increase your breathing and heart rate. The best ones are running, walking, swimming, jumping rope, and swimming. These exercises are also included in every fat loss workout. Now, it’s not enough only to do these exercises. Knowing how long and how often you do them is also essential. You should start by working out for about 10 to 15 min and then gradually increase the duration. The main goal is to do aerobic exercises for at least 150 minutes weekly to see results. For example, you exercise for 30 min five days a week. If you feel like you can do more, you should do it.

a woman riding a bike outside in the sun
One of the ways to improve your endurance while working out in Dubai is to do aerobic exercises such as riding a bike

Can you exercise outside in Dubai?

All these exercises are best done outside, and you can improve your endurance while working out in Dubai. However, Dubai’s weather is not exactly known for being pleasant for vigorous exercise in the open. The city has a hot desert climate and four seasons. Summer is the hottest season, starting in the last week of April and ending around the first week of October. The weather is hot as temperatures exceed 100 °F during the day and drop around 79 °F at night. However, the biggest problem is the high humidity level, averaging over 90%.

For this reason, working out outside during the day is tough, especially in the summer. Therefore, you should do your cardio exercises early in the morning or late in the evening. Other seasons have much more comfortable daytime temperatures and lower humidity levels.

What kind of exercises can you do outside to improve your endurance while working out in Dubai?

You can do any exercise outside if you want. Usually, most people like to run outside, ride a bike, or just walk. Walking is also a good form of exercise. You can either walk to warm up, or your workout routine can be fast walking. The goal is to walk at least 10 000 steps daily. A good place for working out in Dubai is a beach. You can go jogging early in the morning when there aren’t many people and the temperatures are not so high. Now, aerobic exercises are the best for increasing your endurance. However, you can also do other exercises outside besides aerobic ones. Pilates classes in Dubai are very popular for women and men. But you can also do pilates outside as well. Take your mat to your favorite place, and you are ready to go.

a group of women doing yoga outside as a way to improve your endurance while working out in Dubai
You can also do pilates outside if you want to improve your endurance while working out in Dubai

Why should you add stress-relieving workouts to your routine?

Aerobic exercises are not the only way to improve your endurance while working out in Dubai. If you are stressed most of the time, you won’t be able to focus on your training. For this reason, you should also incorporate stress-relieving workouts in your training. The best stress-relieving workouts are yoga and meditation. Additionally, yoga helps increase your endurance by increasing your physical, physiological, and mental abilities. The key to increasing your stamina is to build your cardiorespiratory endurance. But, if your spine or diaphragm is too rigid, you won’t be able to inhale enough oxygen. The first thing you learn in yoga classes is the proper breathing techniques and how to improve your flexibility. Also, yoga exercises help with getting rid of any pain in your body, as most back pain exercises are part of yoga training.

How does balanced diet help with improving your endurance?

You won’t increase your endurance if you do the necessary exercises but have a poor diet. You must have heard that professional athletes have balanced diets to help them with their training. For this reason, even if you are not a professional athlete, you should also eat healthily. The fitness meal plans Dubai personal trainers can give you will be beneficial when you start your training. As you want to increase your endurance, you must eat food that contains a lot of iron, other minerals, and vitamins. Examples of food that is high in iron are spinach, legumes, red meat, pumpkin seeds, liver and other organ meats, fish, etc. Other good foods for building your endurance are beets, whole grains, high-protein foods, dried fruit, etc. All in all, you should have a balanced diet as your body needs the energy to train.

Why is iron essential when you want to improve your endurance while working out in Dubai?

You probably heard that some professional athletes go to train high in the mountains before the season starts. There is an excellent reason for that, and it’s connected with iron and red blood cells. Iron is a mineral that is a part of hemoglobin. Hemoglobin is a protein inside red blood cells that combines reversibly with oxygen and carries it from the lungs to other body parts. If you have low levels of iron, hemoglobin, or red blood cells, your body won’t get enough oxygen to function. You will feel tired all the time and won’t have the strength to work out. For this reason, if you don’t have enough oxygen, you won’t be able to improve your endurance or gain muscles. Therefore, any 7-day meal plan for muscle gain has food that is high in iron.

An image of toy body parts and wooden blocks on the table
Your red blood cells are responsible for carrying oxygen from the lungs to other parts of your body

Which food should you avoid?

There is a food you shouldn’t eat when you want to improve your endurance while working out in Dubai. Typical food that will decrease your endurance and stamina are alcohol, milk, pasta, artificial sweeteners, sodas, etc. Alcohol is the most obvious example. You don’t even need to know the mechanisms of how alcohol ruins your endurance and health overall. All you need to know is that you should avoid it. Alcohol causes depression in your nervous system and reflexes, both of which you need to work out. Of course, one glass of wine or beer during dinner won’t affect your training abilities, but getting drunk certainly will. Your body can’t use artificial sweeteners that can be found in low-calorie foods and drinks and can only negatively affect your endurance and stamina.

Why is resting important for building endurance?

Every workout regime has rest days. Rest days are equally important as working out. Your body loses carbohydrates and fluids during training. Additionally, your muscles sustain minor injuries during workouts. So, your body needs time to replenish lost energy, just like your muscles recover.

For this reason, you need about one day of rest between training to replenish lost carbohydrates, about an hour or two for fluids, and about 12h for your muscles to recover. However, everyone is different, and you will know how much time you need to rest. Also, you can consult with your personal trainer about any doubts that you have.

a man is sitting on a bench after exercising outside showing that you need rest to improve your endurance while working out in Dubai
You need to take a break and sleep properly to improve your endurance while working out in Dubai

Why should you improve your endurance while working out in Dubai?

Well, there are many reasons why you should improve your endurance while working out in Dubai. If your endurance is poor, you won’t be able to train long or very well. You will feel tired very soon, be out of breath, and you won’t see desired results. Additionally, building endurance is a part of any training, whether professional or not. When you increase your endurance, you will also have more strength to do daily chores and be more productive at work. For this reason, you will see better results in your daily life and training sessions.

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