What is the best way to improve his stamina?

A basic understanding in biochemistry helps.

In short & simply put: Depending on the load, oxygen is needed.

  1. Types of energy provision

There are different areas of energy supply under load – in sprints, for example, one is strongly in the anaerobic,glycolyte area (fast energy required, insufficient oxygen supply possible, etc.), when walking in the aerobic area (a lot of oxygen, fat metabolism).

At high load, the body literally “screams” for oxygen, but cannot provide it properly.You wheezing, the muscles get tired, become “acid” (lactates shoot one etc.), the load is not long lasting.

With lower stress, of course, this is not a problem, we could walk for quite a long time, the body through a lot of oxygen and the fat metabolism to use its own reserves.


The VO2 Max.

You can now adapt your body to the stimuli by training (and also nutrition / biochemistry) and increase the capacity (“VO2 Max“).

The VO2max is the maximum oxygen uptake (in milliliters) that you can use per minute and per kilogram of body weight at maximum power.

Simply put, the VO2max is a measure of endurance performance and should increase with improved fitness.

The VO2 Max.is thus an indicator of one’s own training state.

3.Aim of the training

The goal of the training is now to achieve the continuous performance limits (such as the respiratory compensation point or the anaerobicthreshold) closer to those of the VO2 max.appropriate performance.

In other words: same training with “less wheezing” = better performance.


How do I get more stamina?

Basically, there are 4 possibilities here, but here I limit myself to 2, which are completely sufficient at the beginning:

  • 1.

Duration method

    1. This is a classic endurance run, for example, where you run constantly at the same speed over a long period of time.
    2. The load is in the aerobic range (“basic endurance”), must not exceed the anaerobic threshold, otherwise the stress duration required for a training-effective stimulus could not be reached due to early fatigue.

The effect depends primarily on the duration, only in the second place on the intensity.

  • Recommended duration: Min.
  • 30 minutes to several hours

  • E.g. running, cycling, swimming, skating, cross-country skiing…
  • So you could be about 3x / week 30 min.
  • run and then the duration (about 3x 40 min), or the frequency (4x 30min. / week). As you train, you’ll notice how you’re going to get more persistent because you’re adapting to the load.

    • 2.

    Interval method

      1. Here the load is not constantly low, but interval-wise, also quite higher (aerobic/anaerobic range).
      2. Breaks are chosen in such a way that you do not fully recover, but you only recover to about two-thirds (principle of rewardingbreak) before the next interval starts.
      3. A good technique is the “Tabata interval“, a 4-minute workout: Here you have 8 passes in a row of 20 seconds of load to 10 seconds pause.
      4. Again, as you train, you will notice how you become more persistent because you adapt to the load.



    So you see that there are several ways to improve your stamina; I hope I was able to give you a rough overview of the subject and to present it in a comprehensible way.

    And now get to the implementation – Have fun with the training!

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