It’s common for people to reserve one day for strength workouts and another for cardio. Why not combine the two during your training session? (remember, planning cardio-only workouts will only prevent you from building stamina and endurance).
2. Choose exercises using lots of muscles
Compound movements, such as squats, step-ups, press-ups or pull-ups, all utilise more than one muscle group, therefore will enhance your endurance quicker than isolated movements.
3. Apply fast-paced, dynamic activities to training
Fast-paced explosive-type exercises are brilliant to include in training as they take a lot of energy and really challenge your strength and stamina simultaneously. Once you get into this type of exercise, you’ll notice a difference in the speed in which you move.
4. Don’t forget to stretch
Although this may be an obvious one, some of us are guilty of not stretching properly before or exercise. Regular stretching helps skeletal muscle fibre recovery and maximises muscle strength and growth which contributes to increasing your stamina.
5. Throw out the old routine
After approximately two weeks, your body will start to become familiar to your usual training routine, so remember to switch it up every once in awhile. You need to vary the ways in which you use the muscles to avoid overuse and develop less used muscles.
6. Stay hydrated
When training of any sort, you must keep hydrated to stay on top of your game. You can lose a lot of fluid when you exercise (up to a litre an hour), therefore staying hydrated can make a big difference to increasing your stamina.
7. Nutrition is key
A balanced diet is important for anyone, but players who want to become better at their sport will put as much effort into eating the right foods as they can.
Some foods that help build stamina include:
Oatmeal
Green leafy vegetables (e.g kale, spinach)
Bananas
Chia Seeds
Fish
Chicken
Eggs
Red grapes
Quinoa
8. Consider your rest time
If your sport focuses more on endurance like football, your body needs to become accustomed to recovering quickly from constant runs and sprints, therefore reducing your rest time during fitness sessions considerably helps this.
9. Push yourself
If your goal is to cycle a further distance or complete 90 minutes of football without feeling sluggish towards the end, it’s important to continue increasing your workload during training.
10. Be patient and rest
Building stamina takes time and it’s important not to overload your body in the first few weeks. Training too much can lead to injury. Make sure you start slowly and build your training up as you begin to feel stronger.
Answers & Comments
Answer:
1. Combine your strength and cardio sessions
It’s common for people to reserve one day for strength workouts and another for cardio. Why not combine the two during your training session? (remember, planning cardio-only workouts will only prevent you from building stamina and endurance).
2. Choose exercises using lots of muscles
Compound movements, such as squats, step-ups, press-ups or pull-ups, all utilise more than one muscle group, therefore will enhance your endurance quicker than isolated movements.
3. Apply fast-paced, dynamic activities to training
Fast-paced explosive-type exercises are brilliant to include in training as they take a lot of energy and really challenge your strength and stamina simultaneously. Once you get into this type of exercise, you’ll notice a difference in the speed in which you move.
4. Don’t forget to stretch
Although this may be an obvious one, some of us are guilty of not stretching properly before or exercise. Regular stretching helps skeletal muscle fibre recovery and maximises muscle strength and growth which contributes to increasing your stamina.
5. Throw out the old routine
After approximately two weeks, your body will start to become familiar to your usual training routine, so remember to switch it up every once in awhile. You need to vary the ways in which you use the muscles to avoid overuse and develop less used muscles.
6. Stay hydrated
When training of any sort, you must keep hydrated to stay on top of your game. You can lose a lot of fluid when you exercise (up to a litre an hour), therefore staying hydrated can make a big difference to increasing your stamina.
7. Nutrition is key
A balanced diet is important for anyone, but players who want to become better at their sport will put as much effort into eating the right foods as they can.
Some foods that help build stamina include:
Oatmeal
Green leafy vegetables (e.g kale, spinach)
Bananas
Chia Seeds
Fish
Chicken
Eggs
Red grapes
Quinoa
8. Consider your rest time
If your sport focuses more on endurance like football, your body needs to become accustomed to recovering quickly from constant runs and sprints, therefore reducing your rest time during fitness sessions considerably helps this.
9. Push yourself
If your goal is to cycle a further distance or complete 90 minutes of football without feeling sluggish towards the end, it’s important to continue increasing your workload during training.
10. Be patient and rest
Building stamina takes time and it’s important not to overload your body in the first few weeks. Training too much can lead to injury. Make sure you start slowly and build your training up as you begin to feel stronger.