Track progress, stay motivated and build your stamina
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.
Just a reminder!
Today weight in
Meal of the day
HIIT Cardio Basketball
foot-long tuna sandwich with pepper, jack cheese, and loaded with vegetables.
protein powder with banana
Volleyball for HIIT Workout
Bicep workout
meal of the day
back and shoulders day
meal of the day
HIIT Workout Basketball
leg day
30min cardio post workout
fish and vegetables
protein shake
HIIT Workout
Chest Day
post workout sandwich
leg day post class- 4dots
My current Weight
Morning, Runs Temple Beach at Laie, Hawai’i
Sorry guys, just realized my posts from yesterday didst upload.
Fish, rice w/siracha
HIIT Cardio Workout Basketball
Meal of the day
moa and spring mix
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The information provided on this website is intended for informational purposes only, and should not be interpreted as specific medical advice. A qualified health care provider should be consulted before making decisions about therapies and / or health and fitness conditions. We are 43.6% of the way through 2023. Are you on track to achieving your fitness goals?
Sprints 
Box Jump 
Running 
Clean and Jerk 
Resistance Running using Bands 
Is there a web location?
Can I get a print of my measurements