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Stamina levels dictate your ability to work out at a certain intensity for a duration of time. Whilst endurance levels are mostly a matter of genetics there are two main factors that allow you to improve your stamina; your VO2 max (rate at which a body can consume oxygen during exercise) and lactate threshold (the level of exertion at which lactate accumulates in the muscles). With a targeted training plan you can develop both of these variables.
Try these simple steps to help improve your stamina and endurance levels.
Actively engaging in steady-state activities and steadily increasing mileage and speed is a great way to build endurance. In addition to this, specific training techniques to develop VO2 Max and lactate threshold are outlined below;
To break through plateaus try mixing up your routine and work on your weaknesses. For example, if your strength is long distance marathons, try some speed training or if you train mainly on flat lands get up and over those hills and on mixed terrain.
If your endurance goal is less oriented around cardio and more focused on strength endurance (the ability to be strong over an extended period of time) then look to build your routine around using heavy weights (near your limits), with shortened rest periods between sets, for increasing volumes of sets. Strength-Endurance = Heavy Weights + Short Rest + Volume.
Diet is a critical factor in any health training plan and will help determine how quickly you recover from training sessions and speed up progress toward those goals.
On heavy training days, particularly when endurance is your training goal, carbohydrate levels will be key. Consumption levels will vary depending on body weight and vary considerably between individuals so personal experimentation is important to find the right combination for you.
Irrespective of intake levels, aim for natural, whole foods and water, cutting our processed foods and soda for good health.
Getting adequate rest and allowing your body to heal between training sessions is essential to your physical development.
Make sure that you're getting at least 7-8 hours of sleep a night to allow your body to heal.
Tracking the body is an important gauge of measuring progress and refining your training plan. Important data with regards to stamina goals includes; distances, times, speed, bodyweight, body fat %, rep patterns etc.
Fitstream provides the ultimate fitness journal to help document your progress, record physical changes and build a tailored routine that works for you. It's also an excellent way to stay motivated and measure just how far you've come over time.
Impressive Kinobody transformation
#beforeandafter #weightloss #kinobody
My daily morning workout, the natural and healthy way 😊
Phenomenal before and after transformation
#kaylaitsines #beforeandafter #bbgprogress #weightloss
Amazing home gym lifting platform
Via Instagram @r1fitness.us
GymShark Athelete David Laid's end to end transformation. Always an inspiration.
#davidlaid #muscle #inspiration
My idea of Netflix and chill!
Via Instagram @nateharg
Loving this outdoor garden gym.
Whatever the weather!!
Via Instagram @nivonstrength
I reached my goal weight...now to sculpt and build💪🏋️♀️
#lean #beforeandafter #weightloss
Nice #batcave 😍
“I’ve never really viewed myself as particularly talented. Where I excel is ridiculous, sickening work ethic.”
Wise words from the Fresh Prince.
#success #dothework #quote #motivation #fitness #fitspo #fitspiration
Photo via: CREDIT-GAGE-SKIDMORE
Another amazing body transformation from Kayla Itsines community
#beforeandafter #BBGprogress #kaylaitsines
Gym day 3
132 heart Rate after 20 minutes on the treadmill
Gym Day 3: 20 minutes Treadmill, 2 miles
10 minutes Chest press. 3 sets of 15 reps at 50 pounds
10 minutes Free Weights. 3 sets of 10 reps at 25 pounds
15 minutes in the Sauna
Got the gym membership back today!
30 minutes of Cardio on the Treadmill 179 calories burned
January 4, 2019
January 3, 2019
So strong! Kettlebells are one of my favourite tools.
#strong #ladieswholift #kettlebells
So I got injured and took six months off, sadly gained back the 45 I lost and then some. Most I have ever weighed. 🙁