Train your Stamina in 7 moves
Stamina is among the four pillars of training that can improve with Skillathletic. What is stamina? Stamina is the ability of your body to perform an exercise or a set of exercises/movements for a long time. We are not only talking about resistance in running or cycling but also about the ability of our body to perform certain actions for a long time. Stamina can be trained in both Boost and Brave classes.
How much time do I need to improve it as a beginner? If you are a newbie, the first suggestion is to complete the class. Many people tend to start immediately with high intensity during the first training using medium-high loads and taking reduced breaks, which can negatively affect improvement of this skill as exhaustion takes over and some people may not finish the class.
1. Start with low loads
Try to use low to medium loads, if you are undecided on the weight to choose during the first classes. Importance should be given to the execution and maintenance of the preset times in the workout. Keep your heart rate constant. In Skillathletic you can check your heart rate at any time so you can manage both loads and recoveries during training.
Big changes between the levels can negatively affect the success of the workout because if you are new to the Skillathletic world, working in the red band can have a negative effect. Try to keep your pulse constant in the yellow zone and occasionally in the orange zone. True, you should stay in the orange zone for longer, but set the right times and you will see that in a few weeks you will be able to improve your fitness level.
2. Use Skill Line with low resistance
Manage loads well on Skill Line: as for loads of the various tools, also Skill Line can increase the level of resistance. When looking for an improvement of the Stamina, the level of resistance should be medium-low: 3-5% on Skillrow / 1-3% slope on Skillbike / Level from 1 to 3 on Skillmill.
If you find an exercise particularly tiring, always ask the coach for help, he will give you a suggestion on how to perform a regression of the same so you can continue to train without losing the focus on the movement itself. E.g.: a box jump can be regressed in a step up.
3. Prioritise multi-articular exercises
Prioritise multi-joint exercises. Exercises that require the use of large muscle groups have the characteristic of having a strong impact both on the metabolic and cardiovascular levels, going to improve the Stamina compared to those that train only one muscle group.
The latter also tends to overwhelm the same muscle group with the consequence of not being able to perform them for the required period. You should also do a good warm-up: this phase is very important to prepare your body for the workout and raise your heartbeats so that you do not encounter too much intensity as soon as the workout starts.
4. Bring your full water bottle
If you have difficulty performing each exercise for the required time, take a few seconds off between repetitions. This way you will be able to finish your workout without having to stop halfway due to overexertion. One trick can be to do an exercise for 20 seconds and then recover for 10” until the time is up.
Always carry a little water with you, it is very important to keep your body hydrated during the workout to avoid an excessive fluid loss that could affect negatively with the completion of your workout.
5. Recover between workouts
During the first workouts always try to take a day of recovery between workouts so you can fully recover from the previous one, avoid muscle overloads or the onset of fatigue after a few minutes. Training with a friend can help you achieve your goals and train more intensively. Try to get together with the other participants in the class, you will be able to get courage and support yourself even during the most difficult moments.
6. Improve your endurance with Skillmill
An excellent method to improve the stamina is with interval training, using this method of training you can perform 3-4 series of 4′ on the Skillmill performing 20” of running alternating with 10”of active recovery. With this method, you will avoid spending too much time on the Skillmill at the same speed and your training will seem faster and more fun.
Between series take 2 minutes of recovery between series, in which you can devote this time to stretching and/or mobility to be ready for the next series. Start by running 4 series of 4 minutes running as mentioned at an interval of 20″ On and 10″ Off and making 2 minutes break between series. Once this training is easy, try to increase the time of each series to 5 minutes, in a few weeks you will find yourself in better shape and able to maintain a good pace of running for longer.
7. Improve your endurance with Skillbike
Skillbike allows you to have the feeling of cycling on the bike, but in an indoor environment. One way to improve and increase your stamina is to train with variations in gradient and constant cadence.
With this method, you will have to try to keep constant your number of RPM during the training both during the moments in the plain and during the climbing of important hills. To do this Skillbike allows you to change the ratios so that you can maintain a constant cadence in the various moments of your workout. Start with a 20-minute workout with 2-3 3-minute series with gradients of 4-6%.
Increase your workouts by 5-10 minutes during the second week by increasing your uphill runs to 4-5 series. Is that easy for you? Try to keep your workouts as similar as possible between the different stages of training. This will allow you to improve your strength and endurance on your bike rides.
Fully paid up capital Euro 10.050.250,00 – Siae License 201500000083