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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.
Starting with my first week at 257. Carb depleting this first week.
4 weeks into changing my habits and working out. Can see my improvements now started at 150lbs steady to holding a solid 166LBS
Working out every night for 1.5 hrs doing fully body as much as possible between using a machine and free weights
Wooo, I'm beat. Still recovering apparently. Happy note though, workout complete, and the routine I've been missing a bunch.
Warm Up: 10 squat benders, 20 rowers, 10 pullups, 20 prone rows, 20 push-ups, 10 body twists, 40 half jacks.
Front Squat: 5x5 85 lbs
Shoulder Press: 5x5 95 lbs...
The booty gains are happening!!
Been a bit since my last post, sadly fell to the stomach flu. My son was so kind to share it. So it was a stretch of rest where I did little more then go for some walks.
Today though I got back into stride, maybe even pushed a little to hard. 2 mile run on the treadmill at 8.5mph pace, 14:08 total...
I cannot stand to look at my self. I've lost my confidence, my drive and my determination to reach my goals. I am disgusted with the way my body looks. Over the past 2 years I have put on 40 lbs. I would say no more than 30% of that is muscle. What good is having muscle if all you see if the fat. I ...
So happy right now. One more pound gone. I've been loosing slowly for the most part. But each time I loose I'm able to maintain it. I'm not yoyoing like I've done in the past. Sence December 1st I've lost 15 pounds. Here's to loosing more and staying postive. :)