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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.
So. Back at it. Posting here to be accountable to myself. Recovering from burned/crashed/fried adrenals and severe hormonal imbalance due to many health issues. So working to regain health, energy, strength and LIFE.
NOT focusing on weight. That is only a number and doesn’t have control over ...
A family affair.
Mom of 5, 32 years old and just starting.
"Every pic I took in the beginning of my journey wasn’t easy to post... in the back f my mind I knew it would one day be my before pic and that pushed me!!
Little by little, changes happen."
#beforeandafter #weightloss #transformation #inspiration
#style #fashion #inspiration
Via Instagram: @alexcannon
Little black number. Beautiful #garagegym #gyminspiration
Via: Instagram @ketowench
Super clean #garagegym #rogue
Latest. Solid back sesh💪🏼
Week2, not much difference to show but have lost 4lbs so happy with progress #ontherighttrack #weightloss
Rob Mc Elhenney from It's Only Sunny in Philadelphia body transformation.
This is what he had to say about it -
"Look, it’s not that hard. All you need to do is lift weights six days a week, stop drinking alcohol, don’t eat anything after 7pm, don’t eat any carbs or sugar at all, in fact ju...
Dream gym! #homegym #pool
The legend that is Steve Cook...
#inspiration #muscle #stevecook
Via Instagram @stevecook
Liking the peg board system to organise kit #gymstorage #storage
#Bighousepower #homegym #garagegym
#kinobody #transformation #beforeandafter
Nice #beforeandafter #homegym #transformation
Via Instagram: @rcmorris5511
Two year transformation from 2017 > 2019
#beforeandafter #transformation #weightloss #savage
Allll the gear!
Via Instagram: @beakergram
#beforeandafter #weightloss #transformation
(wasn't being good about documenting today... Tomorrow's a new day, a new beginning... Again.)
Turkey and potatoes
1/2 of BLT
2 onion rings
Ouch. Need to stop this now and get back on track. I knew we were having a special meal yesterday, so I didn't take TRU. I had...
2 weeks/4 weeks/6 weeks post partum