Trainer hails Sonu Nigam’s commitment to building strength, endurance; know how to improve yours

Fitness is not just a fad, it is a lifestyle. Showing us the way forward are commoners and celebrities alike. One such is singer Sonu Nigam whose dedication and consistency earned praise recently from his trainer Prateek Kumar who has been training him for a year now. In a note shared on Instagram, Kumar mentioned that Nigam is of “one of the most obedient students I’ve come across”. “Let’s take a moment to appreciate the sheer dedication and hard work of @sonunigamofficial sir! It’s been nearly a year since we started working on his fitness journey together, and his commitment to his wellness and fitness is nothing short of inspiring,” he expressed.

Despite his demanding schedule of performing on stage for concerts practically every other day, Kumar shared that Nigam remains unwaveringly disciplined. “He’s not just hitting the gym consistently, but he’s also meticulous about his cardio, nutrition, and supplementation no matter where he travels,” said Kumar.

Kumar mentioned that it’s clients like Nigam “who make my job an absolute joy”! “His dedication is reflected in his continuous progress – from strength gains to pushing his endurance limits and maintaining high energy levels,” said Kumar.

But what truly sets him apart is his humility and dedication to his craft, a side of him that not everyone gets to see, he added.

Taking a cue from Nigam, we decided to ask our in-house expert how to improve our endurance levels.

To enhance your endurance levels, a multifaceted approach involving both physical and mental aspects is essential. “Incorporating a structured training regimen, proper nutrition, adequate rest, and mental resilience strategies can significantly contribute to improving endurance,” said fitness expert Garima Goyal.

What to keep in mind?

Establish a structured training regimen – Begin by designing a well-rounded training program that encompasses cardiovascular exercises, strength training, and flexibility workouts. “Gradually increase the intensity and duration of your sessions, incorporating high-intensity interval training (HIIT) to boost cardiovascular endurance. Consistency is paramount for long-term progress,” said Goyal.

Nutrition – Maintain a balanced diet rich in complex carbohydrates, lean proteins, and healthy fats. Goyal said that carbohydrates serve as a primary energy source for endurance activities, and ensuring sufficient glycogen stores is essential. “Experiment with fueling strategies during extended workouts and stay adequately hydrated to optimise performance,” said Goyal.

Strategic rest and recovery – Avoid overtraining by incorporating rest days into your training schedule. “Prioritise quality sleep, as it plays a crucial role in muscle repair and overall recovery. Proper rest helps prevent burnout, reduces the risk of injuries, and ensures that your body can adapt positively to the training stimulus,” said Goyal.

Endurance can be improved by cross training (Source: Getty Images/Thinkstock)

Develop mental resilience – Cultivate a positive mindset and mental toughness to overcome challenges during workouts. “Visualisation techniques can mentally prepare you for longer, more demanding exercises. Practice mindfulness or meditation to stay focused and maintain composure during endurance activities, enhancing your overall mental resilience,” said Goyal.

Embrace cross-training – Introduce variety into your workout routine by engaging in different activities like swimming, cycling, or cross-country skiing. Goyal mentioned that cross-training targets various muscle groups reduces monotony, and helps prevent overuse injuries associated with repetitive motions.

Invest in proper gear – Ensure you have the right equipment, including supportive footwear and comfortable clothing. Ill-fitting gear can lead to discomfort and increase the risk of injuries. Prioritise equipment that enhances your performance and minimises the risk of physical strain.

Monitor performance metrics – Regularly track your progress by monitoring performance metrics such as distance, pace, and heart rate. According to Goyal, analysing this data allows you to make informed adjustments to your training plan, identifying areas for improvement and celebrating milestones achieved along the way.

 

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A post shared by Prateek Kumar | fitcru (@prat33kumar)

Patience and consistency – Acknowledge that progress takes time, and be patient with your journey. Stay consistent with your training, adjusting intensity gradually to avoid burnout. Listen to your body, recognising signs of fatigue or overtraining, and be adaptable in refining your approach based on individual responses to the endurance-building process.

Progressive cardiovascular training – Within your structured training program, progressively challenge your cardiovascular system. Gradually increase the duration and intensity of aerobic exercises like running, cycling, or rowing. “Include interval training to push your limits and improve your body’s ability to sustain effort over extended periods,” said Goyal.

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