The Benefits Of Endurance Training With Lexie Herod
If you’re a hardcore gym stan, chances are you’re already doing endurance training without even realising.
But ‘what is endurance training exactly?’ we hear you ask. Well, we’re here to provide some clarity.
Endurance training describes any type of athletic training that increases your body’s cardiovascular or muscular endurance. This style of training helps to improve the body’s respiratory capabilities and muscular strength to sustain physical activity with a reduced risk of injury for longer periods of time.
Cardiovascular endurance training utilises aerobic exercise, which includes activities that enhance the way your body uses its oxygen supply to give you energy. Meanwhile, muscular endurance training improves your muscles’ ability to handle increasingly strenuous use for extended periods.
To find out more about this style of exercise and the benefits of endurance training, we caught up with AYBL Athlete, Lexie Herod.
HEY LEXIE, WHAT DOES YOUR TYPICAL WEEKLY WORKOUT SCHEDULE LOOK LIKE?
I typically workout six days a week. This consists of three leg days, two upper body days and one active rest day. I also make sure I do 10,000 steps every day.
HOW OFTEN SHOULD YOU INCORPORATE ENDURANCE TRAINING INTO YOUR WORKOUT SCHEDULE?
It all depends on your goals and what you’re trying to achieve at the time. We’re all different. You have to take everything into account. For example, are you bulking or cutting or are you in a maintenance phase?
Generally, I think doing cardio two to three times per week is the most beneficial.
WHAT ARE SOME OF THE HEALTH BENEFITS OF ENDURANCE TRAINING?
I’ve noticed that since adding weekly cardio to my routine, my weight training has improved. I don’t tend to get tired as quickly, which allows me to do more, whether that be lifting for a longer length of time or actually lifting heavier. Because of that, I’ve made more muscle and strength gains.
Other benefits of endurance training include:
- Improved sleep;
- Increased energy levels;
- Better self image;
- Reduced risk of cardiovascular disease;
- Increased metabolism.
WHAT EXERCISES WOULD YOU RECOMMEND AS PART OF ENDURANCE TRAINING?
Firstly, find something you like. I personally don’t like running, so I avoid it. I tend to mix it up with the Stairmaster, elliptical trainer, bike or some HIIT. I also love going for walks to get my steps in, or if it's raining, I walk really slow on the treadmill whilst listening to music. It’s very therapeutic.
There are five types of endurance training. These include:
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WHY IS IT IMPORTANT TO DO ENDURANCE TRAINING?
Endurance training is great for both your physical and mental health.
It improves the heart’s ability to pump oxygenated blood around the body, while reducing symptoms of depression for better mental health. It also improves muscle mass, bone density and overall strength.
WHAT DO YOU ENJOY MOST ABOUT ENDURANCE TRAINING?
I have to admit, I don’t love it all the time, but I do enjoy the results cardio gives me and how it makes me feel. It’s not always about the activity itself, it’s about the results you get from doing that activity.
For example, nobody likes getting braces or having to deal with the discomfort for months on end, but we do love the result of having straight teeth and a beautiful smile.
DO YOU HAVE ANY TOP TIPS TO MAKE THE MOST OF YOUR ENDURANCE TRAINING?
Stay hydrated, make sure you’re hitting your daily protein intake and stretch, then stretch again and stretch some more. Stretching has been life changing for me.
If you’re wondering how to improve your endurance, we also recommend:
- Maintaining a healthy diet, with plenty fruit and veg;
- Making sure you warm up properly. We recommend a dynamic warm up, such as squats, push-ups and jumping jacks;
- Choosing the right type of endurance training for your goals;
- Tracking your performance;
- Increasing difficulty when you’re ready;
- Resting well after training;
- Being consistent.
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HOW DO YOU STAY MOTIVATED TO WORKOUT?
I get asked all the time ‘how do you find motivation’ and the truth is I don’t. You’ll soon learn that motivation is only temporary. You need to find your reason ‘why’. Then you simply choose to do - or not to do. Choose to do nothing and stay the same or do something and be the new you. To win, you have to do.
WHAT WORDS OF ADVICE WOULD YOU LIKE TO GIVE OUR FEMALE COMMUNITY TO HELP THEM ACHIEVE THEIR GOALS?
I have five key pieces of advice:
- Firstly, surround yourself with supportive people. This may mean you have to distance yourself from the unsupportive ones.
- Be prepared to give up or change some old habits. Trust me, you’ll love the results from the new habits you pick up.
- Be accountable. If you need to, tell a supportive person your goals to help with this. They can help keep you on track through the good and the bad days - we all have them.
- Do it for you! Don’t let anyone or anything stop you from achieving your goals.
- Fitness is a lifestyle change. It will take time, so be patient.
C’mon, what are you waiting for?
It’s true! When it comes to any type of fitness, be it endurance training or sport, the only way to remain consistent is by doing it for you, and only you.
If you’re looking to kickstart your fitness journey or switch up your workouts, we’ve got plenty of fitness tips and tricks to help you on your way, including The Best Workout For A Stronger Core.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!