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Top 10 Benefits of Endurance Training

Top 10 Benefits of Endurance Training

While some people still question the sanity of people leaving their couch cushions to lace up running shoes, dust off bikes, or snap on goggles, no one can deny that endurance sports are growing—and fast. Perhaps it’s in response to the obesity epidemic, increasing sedentary lifestyle, or just because it’s fun. Whatever the reason, people are leaving the weekend T.V. marathons in droves for the weekend marathon race, Ironman triathlon, or ultra-endurance 100-plus mile ultra races.

I’m guilty of this. While I was always a runner, I didn’t run my first marathon until I was 31 years old. That began my love affair with endurance racing. I am now in training for my first Ironman triathlon, so the relationship has grown stronger over the years.

So what are the benefits of endurance training? Why the appeal? What would make a presumably sane person want to spend hours running, swimming, or biking? While this list is not all-inclusive, here are the top ten benefits I enjoy as an endurance athlete.

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1. Healthier Body

Endurance sports create a stronger, healthier body. Muscles, cardiovascular system, bones, joints, and lungs all learn to adapt to the new task of sustaining a strong pace for hours. Endurance athletes also enjoy faster metabolisms due to more lean muscle mass, so we can indulge our sweet tooth more without the guilt. Sustained exercise also reduces the risk of most debilitating diseases. I lost several immediate family members to cancer, so this was one of the primary reasons I began running.

2. Clearer Thinking

While ramping up the mileage too fast or overtraining can cause mental and physical fatigue, exercise done properly has been shown by researchers to actually help with cognitive function. It was also found to be a preventative to Alzheimer’s in older people. For anyone who has done endurance sports, the best thinking time may be on the road on in the water. Exercise improves circulation throughout the body, and the brain benefits from this.

3. Better Self Image

When I don’t exercise, I struggle with my weight and self image. When I train and participate in endurance races, a very nice side effect is that my clothes fit better. This improves my confidence and interactions with others. After being both fit and overweight at different periods in my life, I certainly would choose the amazing results of endurance training any day over sitting on the couch eating ice cream.

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4. Better Mental Fortitude / Confidence

There is something to be said for surprising yourself and surpassing your perceived limitations. The great thing about endurance training is that you get back what you put in. When you train, you learn your body can do things you never believed possible. You also learn to push past pain and exhaustion to a whole new level of power. When I completed my first marathon, I felt I was invincible. That feeling spills into other areas of life. You learn that hard work and dedication pay off. So, you continue to push against all of life’s limits, not just the physical or fitness barriers.

5. Better Peace of Mind

Runners often joke that running is cheaper than therapy. There is truth to that. Many psychologists believe exercise works at the same level or better than antidepressants, and the studies back this up. It must be all those endorphin surges!

During my dark times, I turned to running and found mental relief from pain and depression. Even if you aren’t sad, running is also a great stress relief from the every-day emotional impacts of life.

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6. Better Sleep

Endurance training helps with better sleep. On days I don’t train, I often have trouble sleeping. However, when I’m on a daily training schedule, running, biking, and swimming hard in all that fresh air and sunshine, World War III couldn’t wake me up at night. I also start my morning refreshed and energized.

7. More Energy

If you can train your body to propel you forward for hours on end through all types of terrain and weather, getting through the day is easy. Your body becomes efficient, and you get more done, in less time, with more energy.

8. Fountain of Youth

Exercise increases production of HGH or Human Growth Hormone. HGH has been tied to many benefits, specifically anti-aging. All exercise increases HGH, but anaerobic exercise is especially helpful. Most endurance athletes also hit the weight room to remain competitive and keep their core strong to reduce injury.

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I’m not proud of this, but I can’t tell you how many times I have been beaten by people well into their 60s. When I speak to these racing veterans, I can’t believe it when they volunteer their age. They always look and act decades younger. I can only hope that I age as gracefully!

9. Amazing Friendships

Endurance sports draw a quality crowd. You meet the type of people who encourage you to pull out the inward athlete and readily share knowledge to help you get there. Some of my best friendships have been forged under the hot sun and glued together with blood, sweat, and tears. Pushing yourself past physical limitations rips away the layers you carefully construct for the world. You become raw and real, and that forms the best foundation for strong relationships. Also, no matter where you travel, when fellow athletes meet you, you often find yourself joining them in a workout. It’s a passionate commonality that connects us.

10. Better Quality and Quantity of Life

No one can deny that regular exercise increases the quality and quantity of life. You reduce the risk of systemic disease and increase life expectancy when you begin endurance training. You enjoy better health, improved self image, clearer thinking, increased energy, mental toughness, better relationships, better sleep, stay younger longer, are happier, and enjoy amazing relationships. This translates into a better over-all existence on this planet.

So, what are you waiting for? It’s time to ditch the T.V. marathons for some real marathon training! Chose a race, find a club, and hit the road, gym, or pool to enjoy these benefits today.

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Sarah Hansen

A corporate-sales professional turned entrepreneur

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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