{"id":2783,"date":"2025-04-29T11:55:54","date_gmt":"2025-04-29T11:55:54","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=2783"},"modified":"2025-04-29T11:56:54","modified_gmt":"2025-04-29T11:56:54","slug":"why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\/","title":{"rendered":"Why Summer Is the Best Time to Build Endurance (and How to Do It Right)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Hello Ziddis! The temperature is rising, and that is making us all slow down, close the doors, stay indoors and wait for things to get more tolerable. We wait for cooler and more comfortable months to chase our fitness goals. But what if we told you that summer could actually be your best shot at building the body of your dreams while building your endurance, too? Training in the heat has so much to offer, like psychological and physiological benefits that give your performance a massive upgrade. Let\u2019s understand how to train in summer the right way.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Summer Fitness Tips &#8211; Physiological Benefits <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Training in heat may seem extremely tiring, but the physiological benefits of training in the heat show that it is a good thing. Hot weather makes you push your body beyond its usual limits. Here\u2019s what happens when you exercise in hot summer weather:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increase in sweat rate to cool your body naturally, which improves your thermoregulation<\/li>\n\n\n\n<li>Increasing sweat is also indicative of the burning layer of fat in the context of exercising.<\/li>\n\n\n\n<li>Your heart pumps more efficiently and supports oxygen delivery to working muscles, which improves your blood plasma volume while also giving your heart a good exercise.<\/li>\n\n\n\n<li>The heat forces your heart and lungs to work harder, making them stronger and helping to build better stamina over time.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Build Endurance<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/blog.muscleblaze.com\/wp-content\/uploads\/2025\/04\/5.jpg\" alt=\"How to Build Endurance\" class=\"wp-image-2786\" srcset=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2025\/04\/5.jpg 900w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2025\/04\/5-300x167.jpg 300w, https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2025\/04\/5-768x427.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Building endurance is actually making your body capable of sustaining effort for a longer period of time. Your body\u2019s tolerance is your endurance. To build endurance, you need to be consistent with gradual progression and have the right mix of workouts. Some ways to build endurance are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aerobic training, long-distance running. cycling, hiking and swimming.<\/li>\n\n\n\n<li>Tempo workouts to boost your lactate threshold<\/li>\n\n\n\n<li>High-intensity interval training, aka HIIT, is the best way to push your limits<\/li>\n\n\n\n<li>Strength training is necessary to build joint stability and overall athletic performance.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because summer makes your body work harder for the gains, you need to be patient with your body. Build gradually and focus on the quality of your training instead of rushing into reps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Read Also: <\/strong><a href=\"https:\/\/blog.muscleblaze.com\/bodybuilding\/top-3-reasons-to-lift-weights-for-a-summer-shredded-physique\/\">Top 3 Reasons to Lift Weights for a Summer Shredded Physique<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Endurance Workout Plan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here is a basic endurance workout plan for your first week of endurance boosting. You can alter it the way you like once you get a hang of what is working out for you, and as per your weekly routine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>MONDAY:<\/strong> High-intensity interval training is the right way to start your week. Try short sprints for 20 to 30 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>TUESDAY:<\/strong> Tuesdays are for strength training, so focus on compound movements like weighted squats, lunges, planks and push-ups.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>WEDNESDAY:<\/strong> Midweek, you can do cross-training, which includes yoga or swimming with some strength training or pilates.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>THURSDAY:<\/strong> On Thursdays, focus on tempo workout like deadlifts, pull-ups, bicep curls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>FRIDAY:<\/strong> Focus on slower movements like a relaxing session of yoga or a brisk walk to cool down your body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SATURDAY:<\/strong> Long run or bicycle ride to keep it slow and steady. Remember to enjoy this time and prioritise duration over speed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>SUNDAY:<\/strong> You have earned the right to relax, and you must enjoy it with a break. You can, however, do some light movements or hobby activities for physical movement, like a nature trail or dancing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Training for Endurance in Hot Weather<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here is how to train smart and not just hard in the hot weather to build endurance.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stay Hydrated: There is no way you can skip this step and make any gains with respect to your fitness goals. Don\u2019t wait to feel thirsty. Electrolyte-rich drinks help replace what you lose in sweat.<\/li>\n\n\n\n<li>Timing Matters: Train early in the morning or late in the evening when the heat is not extreme and intense, so that you do not get a heat stroke.<\/li>\n\n\n\n<li>Start slow: Do not rush into things and understand which work out is working out for you.<\/li>\n\n\n\n<li>Dress Right: Breathable fabrics are your best bet.<\/li>\n\n\n\n<li>Fuel up the Right Way: If you are building muscle, make sure your body is not starving. Give it some protein like <a href=\"https:\/\/www.muscleblaze.com\/categories\/fit-foods\/oats-and-cereals?navKey=CL-5718\">oat protein<\/a> and <a href=\"https:\/\/www.muscleblaze.com\/categories\/fit-foods?navKey=CL-4965\">fit food<\/a> for better and fibre-rich nutrition.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Summer Fitness Tips<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Summer gets harsher and unpredictable by the year. It is always a good idea to be prepared for the unexpected.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Build your body\u2019s tolerance<\/li>\n\n\n\n<li>Keep cooling devices handy, like a portable fan.<\/li>\n\n\n\n<li>Water has no replacement unless it is water with electrolytes.<\/li>\n\n\n\n<li>Don\u2019t skip strength training. Summers can actually help you build endurance.<\/li>\n\n\n\n<li>Track your progress on the scale, on measuring tapes and from within.<\/li>\n\n\n\n<li>Have water-rich foods and healthier meals. Your body\u2019s digestion can fluctuate with changing weather.<\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Takeaway<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Summer might feel like a season to slow down and stay indoors, but it is actually extremely great to step up and push your limits. Training in the heat boosts your body\u2019s capabilities to withstand and build. Make sure to bank on this opportunity while staying safe from heat stroke by staying hydrated. Rest well and progress gradually.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With the right routine and a little extra care, you won\u2019t just survive summer workouts but also thrive in them.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello Ziddis! The temperature is rising, and that is making us all slow down, close the doors, stay indoors and wait for things to get more tolerable. We wait for cooler and more comfortable months to chase our fitness goals. But what if we told you that summer could actually be your best shot at [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":2785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[3],"tags":[],"class_list":["post-2783","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bodybuilding","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Summer Fitness Tips-Summer Is the Best Time to Build Endurance<\/title>\n<meta name=\"description\" content=\"Discover summer fitness tips, why training in the summer heat can boost your endurance, stamina, and mental toughness. Get expert tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer Fitness Tips-Summer Is the Best Time to Build Endurance\" \/>\n<meta property=\"og:description\" content=\"Discover summer fitness tips, why training in the summer heat can boost your endurance, stamina, and mental toughness. Get expert tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\/\" \/>\n<meta property=\"og:site_name\" content=\"MuscleBlaze Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-29T11:55:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-29T11:56:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscleblaze.com\/blog\/wp-content\/uploads\/2025\/04\/6-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Shaivy Choubey\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Shaivy Choubey\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/\"},\"author\":{\"name\":\"Shaivy Choubey\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#\\\/schema\\\/person\\\/ddd86dac214871db410de0d62fd5b934\"},\"headline\":\"Why Summer Is the Best Time to Build Endurance (and How to Do It Right)\",\"datePublished\":\"2025-04-29T11:55:54+00:00\",\"dateModified\":\"2025-04-29T11:56:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/\"},\"wordCount\":873,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/6-1.jpg\",\"articleSection\":[\"Bodybuilding\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/\",\"url\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/\",\"name\":\"Summer Fitness Tips-Summer Is the Best Time to Build Endurance\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/bodybuilding\\\/why-summer-is-the-best-time-to-build-endurance-and-how-to-do-it-right\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.muscleblaze.com\\\/blog\\\/wp-content\\\/uploads\\\/2025\\\/04\\\/6-1.jpg\",\"datePublished\":\"2025-04-29T11:55:54+00:00\",\"dateModified\":\"2025-04-29T11:56:54+00:00\",\"description\":\"Discover summer fitness tips, why training in the summer heat can boost your endurance, stamina, and mental toughness. 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She has an extensive knowledge and understanding in crafting, editing, and proofreading the content of infertility treatments (IVF, ICSI, IMSI, Surrogacy, etc.), surgical procedures, sexual well-being issues and their treatments (ED, PE, Low Libido, PCOS, PMS, and more), weight management, diabetic care, skincare, hair care, nutrition and general lifestyle; moreover she has an in-depth knowledge in cosmeceuticals, pharmaceuticals too. Her career started in 2018 holding a designation of a web content writer in one of the fertility clinics in Delhi, the very previous organisation she was into - she holds the esteemed position of senior content writer, continuing her journey in nutraceuticals, wellness, and fitness. Currently she is working at HealthKart as an Assistant Content Manager, where she proofreads, edits, strategizes the content, scrutinises articles\\\/ blogs\\\/ PDPs available in the website, and publishes the high-quality content incorporating the standard SEO practice. 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