Training for stamina can be a long but worthwhile process. Stamina training trains your body, heart, mind, and respiratory system in addition to burning calories and aiding in weight loss. A variety of training methods can be employed to boost stamina, but here are three of the most effective. Remember to consult your doctor before starting any new training program.
Running
Running is a simple way to increase stamina. Start off with a pair of good running shoes and determination to see a marked increases in your endurance and health. Begin by running shorter distances one-half to three miles several times a week. As you progress try working in interval training. Josh clark reports, “This (interval training) allows you to run much faster than you usually do, adapting your body to higher demands and your leg muscles to faster turnover. Over time, you become more physiologically efficient.” Find a local track, and alternate running and walking for specific distances. Each straightaway, and each curve is 100 meters(m) for a total of 400m. For example, you can run hard for 200m, walk for 100m. This style of training can help increase stamina and speed.
Biking
Cyclist Peter Penseyres says, “Training for endurance is straightforward, but not easy. You simply identify your target event on a calendar, back off six to eight weeks, and do weekly long rides building up to 75 percent of your target distance.” Biking is an excellent alternative to running because it is a lower impact exercise that’s easier on the joints. Try working in cycling to your daily routine by commuting to work on your bike. Otherwise aim for riding 45 minutes three to four times a week to begin. As you progress, extend the length of your rides, and consider working in a “‘long ride” day consisting of a hour long or more ride.
Kettlebells
The kettlebell is quickly becoming vogue in the fitness world. The kettlebell is basically a heavy ball with a handle attached. World renowned kettlebell expert Pavel Tsatsouline reports on increased "strength endurance measured with pull-ups and parallel bar dips; . . . general endurance, determined by a 1000 meter run.” Kettlebells can be used to add variety to stamina training, as well as increase strength and power. Consult with a fitness professional before experimenting with kettlebells, as they require some training before use.
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