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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.
#weightloss #transformation #loseweight
Smoky Mexican Bean Style Stew #dinner
“I’m gonna be real wit yall - I’m in the worst shape of my life”
- Will Smith
👏 Great to see Will Smith leading the way in an industry which doesn’t usually share body photos without feeding them through the Filter Machine.
#celebrity #willsmith #bodypositive
Ariana Omipi’s before and after picture of her 141 lb weight loss...
She gives an important reminder that transformation begins in the mind...
“Just a friendly reminder that loose skin, stretch marks, belly rolls and cellulite are completely normal for lots of women – including me!
The Bunker Gym #homegym
Via Instagram: @fit_tatted_jarhead
So this is my first blog and it's taken me a while to get to this step....
As you can see from my user name I am very fat. When you look at me from the side all you can see is so much blubber that it detracts from anything else. Same goes from the front.
My stomach looks marginally slimmer than...
This is actually my stomach as can't find an entry for that. It's absolutely hideous. All I see when I look down is that it looks like I've swallowed a beach ball. Got asked today how many months pregnant I am...that's how humongous my stomach is.
How did I put on so many inches. Was 30 inches this time last year. Feel disgusting and like a whale. Can't bear to look at my stomach in the mirror
Challenge starts 27th April for 2 months, 2x healthy activity per week (Pilates/walk), 5x healthy lunches per week, 2x awesome women. Reward: July girls weekend away
#beforeandafter #weightloss #transformation