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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.
Had a shit few weeks gained 3kg but back to it tomorrow hopefully can reach my goal of 105kg before my birthday! 🙏
Based on weight and height. Considered obese.
F*ck. I’m one fat f*ck.
1.5”/3.8cm via fat caliper tool.
1”/2.5cm via fat caliper tool.
1.1”/2.8cm via fat caliper tool
2230H after shower
Just downloaded this app. Not sure how it works.
#homegym #garagegym Via: @garage_fit_generation
Chest and core...rise and grind!!
Creamy taco with fritos & Dr Pepper
Pulled pork with bbq sauce
Creamy taco with fritos
Breath work (30 reps - inhale to a 7 count and hold 10 seconds / exhale to a 7 count and hold for 10 seconds ; on exhale #30 hold for 90 seconds with a goal of 2:30)
20 min walk/run t...
Creamy taco with fritos and Dr Pepper
Day 1 measurements
19 days left till Christmas 😰 and 2 (4.4lbs) more kg to lose
2 months (small) difference between photos. Slowly rebuilding up healthy habits to start a New Year as a stronger and healthier me. 🌹