7 Tips To Improve Your Stamina
Here at Stapleton Family Karate we know that it really doesn’t matter whether you are training for world championships or just want to shed those extra pounds or you want to give some extra TLC to your cardiovascular system. If you want to improve your stamina and perform better at Martial arts, then you should include the following tips in your training:
- HIIT:
High Intensity Interval Training (HIIT) is important to improve your aerobic capacity. Your workout schedule should consist of at least 3 HIIT sessions every week. HIIT helps you train your heart and lungs better. Your workout should consist of the upper body as well as lower body moves. You can add in strength moves in your hold time in between the high intensity moves.
- Strength Training:
Your legs and core should be strong enough to carry you to a 5k distance. Most people think that running is through and through a cardio. They ignore the fact that strength training plays an important role as a part of any workout. This is quite wrong. Your leg muscles and the strength of your core help you in running better and longer. Strong muscles equal increased power and power leads to speed and stamina.
3.Interval Training:
Interval training is another technique used by professionals to improve their stamina, endurance and speed. Interval training here involves alternating your running pace and style. For example, run into a sprint as fast as you can for 30 seconds and then slow down to 75% level of your capacity and run at that speed for another 2 minutes. Then you can again burst into a sprint. You can try running on the inclined path too. Experiment with your own plan or you can search the web for set routines. I especially like the Tone It Up girls Karena and Katrina set up.
- Music:
This one is actually most effective. Your stride rate also matters when you are trying to improve your running stamina. Music helps you in getting into the flow and keep moving. We tend to match our steps to the beats. So make your workout playlist and load whatever kind of music that helps in moving. That fills you with energy and gets you grooving. Trust me, you’ll find you ran an extra mile or two.
5.Stretching:
Do not start working out without a good warm-up and never skip your cool down. Stretching is an almost inseparable part of the workout of the professional athletes. Stretch your muscles with nice dynamic stretching exercises to warm up your body. Do some static stretching exercises and some yoga to stretch your muscles after you complete your run. Stretching before running also loosens up the muscles and helps in better performance.
6.Diet:
Taking care of your diet is imperative if you want to improve your stamina. You need to fuel the machine if you want it to work at its best. Make sure you put good lean proteins and good carbs in your body. You need good food to get your energy.
7.Rest:
Yes, it is important to let your body rest, so that you’re tired, sore muscles get time to heal and repair. So, get your minimum 7 hr sleep every day. And also do not do the same routine every day. Mix it up with other kinds of workouts.
There are other things you should keep in mind like your form, getting a good pair of training shoes and hydrating yourself properly. These things may not directly improve your stamina, but they do affect it. If your shoes are not good, they can not only lead to injury, but also interfere with how much, how long and how well you are performing. Similarly a dehydrated body won’t help you.
So follow these tips and enjoy watching your martial arts training improve! For more information, contact us at Stapletonfamilykarate.com