Athletes who do endurance sports want to constantly increase their stamina. However, there are some aspects to consider so as not to give up in frustration. If you are just at the beginning of practicing endurance sports, the success will come more or less at a later stage however you need to consistently give it your best. We have summarized the tips on how to increase stamina for you.
The fact that the body has to get used to regular endurance units ensures that the endurance improves. A regular exercise two to three times a week improves the stamina rapidly. Adaptation processes in the body are responsible for this improvement. The muscles work more effectively and the entire metabolism and cardiovascular system undergo economization.
Beginners thus experience the first improvements in their stamina relatively quickly and do not have to do a lot to do this except to go running regularly. Athletes who are already more advanced and have years of experience in endurance sports find it much harder to improve stamina.
The body and muscles are used to the constant stress of training and improvements can mainly be achieved by changing the training plan and setting new stimuli.
If you want to increase your stamina, you have to exercise regularly. Running speed plays an important role in endurance training to increase stamina.
The target of Running for 30-40 minutes at a moderate pace is quickly achieved through appropriate training. But if you want to increase stamina at higher speeds, you should train yourself according to basic endurance 2 training.
This is the so-called competition endurance and to train, you have to get used to higher speeds with the same load and length. This is because the body has to learn to regenerate effectively to be prepared for the next training session.
How To Increase Stamina – Orientation and control parameters
The question How To Increase Stamina is a commonly asked question yet the answer is different for everyone. Increasing stamina is a long ongoing process and one should always be consistent with the training to keep improving. During the training, the athletes get to know their body better.
At some point, the person knows what the body can do and what it cannot. Nevertheless, before, during and after training, you should measure your heart rate and always note the values so that you can read developments and make comparisons. Heart rate measurement has several advantages.
The beginner can monitor his training very well and make sure to always participate in the desired training area like basic endurance 1, basic endurance 2 or sport-specific endurance. With a heart rate monitor and a chest strap, the training intensity can be monitored very well and the athlete receives positive signals from his body.
Especially when comparing heart rates with individual well-being, there is a realistic starting point to control training and increase endurance. Heart rate measurement also provides important support for the training plan to increase stamina for competitive athletes.
In addition to the different training areas, heart rate measurement also provides an insight into the regeneration and well-being of an athlete. It can indicate injuries, illnesses, and overloads. If, for example, the heart rate is significantly increased in the resting phase, this can also indicate a possible overload or a germinating infection. If this is the case, training breaks must be extended and/or the loads reduced.
How To Increase Stamina – Recovery training
The regeneration training is used on resting days and is only carried out with a very low level of stress. As part of active recreation, this can be done by swimming, cycling or running.
Even walking for half an hour makes more sense than just lying on the couch. A light stabilization program can also be carried out on non-training days. It is an integral part of the stamina training and is always included in every book on how to increase stamina.
Suggested Read: How to Calculate BMI: Body mass index
How To Increase Stamina – Basic endurance 1 Training
This training method mainly includes longer runs of up to two hours, in which all endurance functions of the body are activated. These runs should be completed with a load of approx. 60 to 70 percent of the maximum pulse.
The basic endurance 1 is commonly used in almost all sports and is therefore essential for playing sports.
How To Increase Stamina – Basic endurance 2 training
The basic endurance 2 includes faster runs at medium speeds to increase the strength and stamina. Energy generation, in particular, improves below the anaerobic threshold. The advantage is that the lactate level does not increase or only slightly.
The training load with this method is at a pulse rate of 70 to 80 percent of the maximum pulse. This training is applied in many sports but is particularly needed in running, cycling and canoe racing.
How To Increase Stamina – Competition-specific stamina training
The competition-specific endurance training is training both aerobic and anaerobic stamina. Intermittent runs are particularly well suited to this, as they include both sides of energy generation through the change in speed. With this training method, the stamina is tested under a maximum load.
Psychological Effects
Psychological skills are an often underestimated factor when it comes to improving your stamina. Mental strength and iron discipline are part of this if you want to improve your endurance.
Everyone knows that the inner voice sometimes prevents you from training and prefers to lie in the bed. The motivation to stand up against the inner voice is a central point of the psychological aspect.
Motivation and assertiveness are half the battle and that can easily be won if you stick to your how to increase stamina schedule.
Suggested Read: 5 Reasons You Should Jump Rope Everyday
The improvement in stamina depends on the athlete’s training status, motivation, training method and the right recovery. In the beginning, you should always seek advice from an expert and get to know your body in the first few weeks of training.
Afterwards, when you understand how to increase stamina, you can also experiment a little and venture into your own training plan. With increasing stamina, however, it becomes increasingly difficult to make progress, which is why you should stick to the plan and motivate your training and complete it regularly.