Improve your VO2 max
The term VO2 max refers to your ability to transport oxygen whilst you are engaged in physical activity. Your ability to transport oxygen is important if you want to boost your stamina because your body uses oxygen to produce energy.
So, how can you improve your VO2 max? According to the National Strength and Conditioning Association the best way you can improve your VO2 max is by training more frequently and increasing your training intensity.
Therefore if you want to improve your stamina, up the number of times you workout in the week. You should also aim to fit in some high-intensity workouts, such as sprint sessions.
Keeping hydrated affects our energy levels. Evidence for this can be seen in a study undertaken by researchers at the University of Connecticut’s Human Performance Laboratory and published in The Journal of Nutrition. The researchers found that participants who experienced mild dehydration felt fatigued.
How much you need to drink to stay hydrated varies, but the European Food Safety Authority suggests that women should drink around 1.6 litres, whilst men should try to drink 2 litres of fluid per day.
Sports nutritionist, Wendy Martinson, also suggests that when we exercise for longer than 30 minutes we should drink fluids during the session. Martinson also recommends that we drink a sports drink if exercising for longer than 50 minutes at a high-intensity.
You can’t perform your workout efficiently if you are not flexible. If your muscles are tight not only will you be unable to nail your technique, tight muscles can also cause your body to use up more energy. To keep flexible, do yoga, use a foam roller and stretch regularly.
Drink beetroot juice
A study published in the Journal of Applied Physiology suggests that beetroot juice can help us to boost our stamina.
The researchers from the University of Exeter found that when participants drank beetroot juice they were able to cycle for 92 seconds longer compared to when the same participants did not drink beetroot juice, and instead had a placebo drink. It is thought that this boost in stamina is due to the nitrate found within beetroot.
Have a weights diary
Improving your stamina can be as simple as keeping a weights day. In your diary, record what exercises you do and how many reps you complete within every session. Once you’ve mastered your lifting form you can then work on increasing the amount of reps you do, using your weights diary to work out how many you should be aiming to complete. The diary acts as a goal setter, and having a decent, tangible and realistic goal is the key to helping you mentally boost your endurance in the gym.
Eat foods that your body digests slowly
Fuelling your body correctly is key to boosting your workout stamina. Ideally you should fuel your body prior to your workout with foods that your body digests slowly. This is because foods that are digested slowly help to maintain your blood sugar levels, and by maintaining your blood sugar levels you will avoid a dip in your energy levels. Some foods that are digested slowly that you should aim to eat include oats and peanut butter.