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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.
Later than planned, but just finished my upper-body workout.
Later than planned, but just finished my upperbody workout.
Soo... heavy leg session yesterday...
starting my workout routine today
has anyone tried the seven minute workout? I have three kids, one of whom is a toddler and one of my biggest excuses for not doing any toning is that I don’t have time, equipment or (subsequently) motivation. I tried this for the first time this week and I just completed day three. I’ve been doi...
Day 2 of 30 day shred done. Eating better today too.
Was able to do jumping jacks most of the way through. Only modified 1 time. Did pushups first time and second w a few breaks. Lunges and bicep curls were rough. Did better on side lunges.
Day 1: 30 day shred program
I fobbed. 5.2 miles. I took a different trail. Anyway, this is significant because the pace used to be my RUN pace. Today, I WALKED that pace! Through the woods! Up and down hills! And it’s also been probably a year since I have gone through that trail and I kept dreading it because it was SO diff...
beautiful 6-7 mike hike at Pocahontas today! Trying to get it in before the temp drops and we get more snow!
One day at a time
2.4 lbs from goal weight!!!!
This time last year, I was wearing XXL and XXXL tops. Now, I am wearing XL with this new shirt of mine being a Large. A Large!!! I can’t even believe it.
ok, all of the holidays are over. I went for a run. Unfortunately I had to take the 34lb two year old with me and push him in the stroller. Needless to say, it felt like I gained all my weight back and tried running at my newer pace. Feeling a little defeated, but at least I went!