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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.
What do you think?
I went to gym on and off.
On holiday this week! Not so strict on my eating, but doing 10-20k steps a day while exploring and a short bodyweight workout every other day to keep on top of the exercise a bit! 🌞
Back to regular programming next Monday!
Hope everyone is getting on well!
F/30/5'4[286lbs>145lbs=141lbs] I can't believe I've been able to my body at a healthy weight! I've been working on this for years and I started dropping weight a year and 8 months ago.
F/28/5”3 [135lbs-120lbs=15lbs lost]. Slimmed down by practicing intuitive eating and becoming familiar with my hunger signals.
Start - 1 Day with Gym
hey my name is Madison, I started this group and my goal is to feel more comfortable in my skin, so I don’t really care about weight so much as like the aesthetic side. I want to not have so much of a tummy visible when I wear high waisted jeans 💫 how about you?
“Never eat more than you can lift”
Excellent advice from Miss Piggy 😁
Exercise is just one part of the puzzle, but in reality, it’s our diet, and the amount of calories we’re taking in, that is the crucial component to effective body transformation.
Muay Thai tonight! Was a boxing focused class so ended up sparring with lots of new people, everyone was lovely though and my chops are still in tact lol.. 👍
Strength and conditioning done today!
Total burn is little higher than shown but can't wear my Fitbit for the pad work and sparring so it'll do! 😁🥊
This is my first post on here but hoping to use the app to keep track of my progress!
I'm on week 2 of a cut, small cal deficit for 12 weeks.
My macro are split 20:40:40 with a focus on hitting my protein.
I go to a Muay Thai gym so my workouts are as follows:
Strength and condition...
Trying weights again!
super happy with how things are going. It’s taken several years and a lot of tools, but going from 310 to 190 is a feat in itself and I’m still not done.
I hoping this will help keep me more accountable. I’m tired off falling off the wagon. Something needs to be done. I’ve done this before and I am damn sure I can do it again.