5 Steps to gain Endurance\Stamina. The scientific term for - TopicsExpress

5 Steps to gain Endurance\Stamina. The scientific term for Stamina is Endurance or Aerobic power. It is determined by how efficiently your body utilizes oxygen to burn the fat to produce ATP which ultimately power your muscles. Step 1: Choose the right activity. If you want to be a marathoner, you cant choose cycling or swimming as your major activity. Muscles and energy systems are activity specific. Choose running if you want to train for a marathon, cycling for cycling etc. Step 2: Maintain your Training Heart Rate. Substitute the resting heart rate and maximal heart rate and choose 60 - 80% Training Intensity in the Karvonen formula. (Please refer to my older posts to calculate your Training Heart Rate) Maintaining the right heart rate during the activity helps the body to utilize fat as the fuel for the activity. Choosing a higher heart rate will utilize glucose as the fuel which will lead to lactate accumulation. Step 3: Reassess after 6-8 weeks. Physiological changes happen in the body over a time of 6-8 weeks. So you need to recalculate the training heart rate. For example, if you had a heart rate of 140-150 while running at 8km\hr it would have dropped to 135-145 after 8 weeks due to the adaptive changes. So recalculate and step up the speed to maintain the training heart rate. Step 4: Avoid the plateau. Plateau is when you do not see changes even after 3 months of activity. Then it is time to shock the body by giving it an alternative activity like swimming or cycling for a week or two. Get back to original activity after two weeks. Include strength training and high intensity interval training once a week. It helps in confusing the body and prevents plateau. It also improves endurance by targeting other energy systems. Step 5: Eat right. Eat the right amount of carbohydrates and proteins help the body recover from the exercise. Talk to your Sports Physician about how to calculate the carbohydrates and protein intake.

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