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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.
“1 year ago today I joined Keystone CrossFit‼️
At this time last year I was so unhappy with myself... I was ready to give up.
I couldn't walk up a flight of stairs without being out of breath. I couldn't bend over to tie my own shoe because my belly was in the way. I was so scared to join a g...
🧠Mental Growth is equally important as Physical growth.
💪🏼 Recovery days are equally important as training days.
🔥 Your failures are equally important as your moments of success.
Beat your best 🔥💪🏼
#fitnessmotivation #fitnessjourney #beforeandafter #fatlosstransformat...
Wk 3 flex Back
Wk 3 flex
Wk 3 flex front
Wk 3 Back
wk 3 side
Starting week 3 Front
“In 2017, I was living in South Africa for modeling and always felt I had to stay slim. My routine was primarily focused on tons of cardio (long distance runs) and some weight lifting.
Fast forward to now. My routine is heavily focused on a structured strength program. 5 days per week. With a fe...
Is it OK to have one of the recommended am snacks as an afternoon snack if I missed it? For example, I wanted the apple and almond butter, but wasn't home. I'm going to the gym this afternoon and thinking I can have it then. Thoughts?
Back Pose after one week
Side Pose after 1 week
Front pose after one week
day 6 let’s Go!!!
One year transformation…
#lean #muscle #beforeandafter Via Instagram @connellyryan_
Side June 29, 2021
Back 29 June 2021
Front 29 June 29, 2021