Cardio & stamina

[cathal]

I wish to increase my stamina and I've been using my bike, and the "bikes" at the local gym. But I still think I can use some improvement. I still feel winded when I don't think I should be.

For example sometimes I feel like I need a break after warm up, especially if we do some running before class.

Any suggestions to increase stamina?

[Sohan]

I wish to increase my stamina and I've been using my bike, and the "bikes" at the local gym. But I still think I can use some improvement. I still feel winded when I don't think I should be.

For example sometimes I feel like I need a break after warm up, especially if we do some running before class.

Any suggestions to increase stamina?

Do interval training on the bike. Warmup 5 minutes, then do 3 minutes at 85%, 2 minutes at 90%, then 1 minute at 95%, with 2 minutes easy cycling in between. Repeat this at least once with a 5 minute cooldown at the end. Try variations of this on the cycle, stairclimber, eliptical, etc., and it should help. I mountain bike at high intensity more than I run nowadays, which is much like interval training, and I keep my resting HR around 48-50 BPM. Try to get both shorter sessions of interval training and longer less intense sessions into your weekly training schedule.

Also, if you need a break after warmup, you're either warming up too intensely, not breathing correctly, or just in really poor condition. Try some cross training with different modes of aerobic work, and don't be afraid to throw some higher intensity work in. You need each type of workout, intense sessions and longer sessions, to achieve optimal aerobic fitness---though for MA the intervals will probably do you more good right now.

With respect,

Sohan

[ninjanurse]

Again, Sohan is right! You need to cross-train because biking works certain muscle groups (or parts of muscle groups), running works others, etc.

Intervals are by far the fastest way do build endurance-but watch the heartrate! My interval workout is as follows:

50% x 2 min (1st set only)

60% x 1 min

70% x 1 min

80% x 1 min

90% x 1 min

60% x 1 min

70% x 1 min

80% x 1 min

90% x 1 min

repeat 2 more times, then 50% for 1 min.

I find this keeps my heartrate in better check(for aerobic conditioning) than working at a higher rate for a longer interval.

[cathal]

Sounds like a plan, thanks!

[freebird534]

all i have to say, use a jump rope for 5-10 minutes, trust me, it will help you out a lot

[glockmeister]

Also, if you feel you are getting winded sooner than you should maybe you should hydrate better. Many people in this country are actually at the dehydrated level without noticing it because their bodies are so used to it. try drinking a gallon of plain water a day as well. I have noticed even myself during class or during a weightlifting session that my strength and endurance is dramatically reduced when I am not properly hydrated.