Running with HIIT workouts quickly builds stamina.
Stamina is the ability to maintain physical activity for a long period of time. While building stamina is a relatively straightforward process of taxing the body and letting it adjust, building stamina quickly is a grueling process. The harder you work, the quicker you'll build stamina--but it's not easy. You must take careful care of your body and get the proper amount of rest and nutrition while working hard. Otherwise, you're more prone to injury and burnout.
Instructions
1. Push yourself. The harder you train, the quicker you'll see results. Embrace the burn and the panting, and, soon enough, the pain and shortness of breath will begin to fade.
2. Use high-intensity interval training (HIIT). HIIT pushes your body and your cardiovascular system to their maximum levels. Train at 60 percent of your maximum heart rate for 3 minutes. During the fourth minute, push yourself all-out to 90% of your maximum heart rate. Repeat this cycle 5 times. Ensure that you properly warm up with light activity and complete a stretching cool-down at the end of the HIIT workout.
3. Lift weights. While stamina is often thought to only involve the cardiovascular system, strong muscles help support your quest to run/jog/swim/bike for longer periods of time. Ensure that you get a full-body workout twice a week in order to create balance and harmony.
4. Get the proper amount of rest. Your stamina and muscular endurance are not increased during the exercise itself but only during the resting and recovery periods. You must give your body time to repair and recuperate before doing HIIT again. Ensure you have at least 24 hours between HIIT workouts. Get at least 6 to 8 hours of sleep a night.
5. Eat a diet rich in whole grains, lean meat, veggies and fruits. HIIT saps your body of its carbohydrate stores, and your body must replenish those stores in order to properly function. Make sure you eat enough. Use a calorie calculator or speak with a sports nutritionist in order to ensure you take in enough calories to support your workouts. If you're not eating enough, you won't see progress.
6. Stay hydrated. The human body is 70 percent water. Water keeps your muscles and brain functioning, eliminates toxins and supports life. Weigh yourself before and after your workouts. Replace every ounce of weight you "lose" during the workouts with fresh, clean water. You didn't actually lose "weight," merely water.
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