Best way to build up Stamina?
Discussion
I'm 50 years old, reasonably fit and sporty, but find myself getting knackered quickly when doing things like playing football with my son, running along the beach etc. I can cycle 10 miles, play an hour of tennis with no problem but can't run 50 yards without getting really out of breath.
What's the best way to build up stamina - is it the obvious - do a bit more each day of something like cycling or running, or should I do something like cross country walking/running and keep upping the amount each session until I get to a point when I don't get so tired.
Any advice appreciated - I know there's a lot of you on here who know what they're on about.
Thanks.
What's the best way to build up stamina - is it the obvious - do a bit more each day of something like cycling or running, or should I do something like cross country walking/running and keep upping the amount each session until I get to a point when I don't get so tired.
Any advice appreciated - I know there's a lot of you on here who know what they're on about.
Thanks.
t, I knew I should have posted this in the daytime.Bushmaster said:
Man fr Del Monte said:
I know there's a lot of you on here who know what they're on about.
You have been sadly misinformed!
From what you're describing you have stamina (ooer) what you need is higher speed fitness, so rather than plodding about for an hour at a time you need to do more speed work to get your fast twitch fibres fitter.
Cycling is good for cardio but only if you do it regularly and if you were doing more like 50 miles a day it'd make a difference.
Running, not long maybe 15 mins at a time then build up gradually. We did it for pre pre-season training for rugby at school during the summer holidays. We started doing 15 mins and then run back trying to beat the times, a couple of weeks later change it to 20 mins, then a week later 25 mins and so on, I think I was running for about 40 mins but the end of the holidays, you can keep going if you wish or plateau at 30 mins each way. Running does wonders! I was running everyday like that for 8 weeks and then hard intensive training for a week before the term started.
Cycling did me damage, weakend my shins and everytime I got tackled at practice it'd feel like I had both shins broken. Run it'll get you fitter!
I lost almost 2 stone when I started training very hard during term time. I could eat whatever I wanted and didn't gain a pound. I was knocking on the door for a Scottish Schools U18 place by the end of it.
Running, not long maybe 15 mins at a time then build up gradually. We did it for pre pre-season training for rugby at school during the summer holidays. We started doing 15 mins and then run back trying to beat the times, a couple of weeks later change it to 20 mins, then a week later 25 mins and so on, I think I was running for about 40 mins but the end of the holidays, you can keep going if you wish or plateau at 30 mins each way. Running does wonders! I was running everyday like that for 8 weeks and then hard intensive training for a week before the term started.
Cycling did me damage, weakend my shins and everytime I got tackled at practice it'd feel like I had both shins broken. Run it'll get you fitter!
I lost almost 2 stone when I started training very hard during term time. I could eat whatever I wanted and didn't gain a pound. I was knocking on the door for a Scottish Schools U18 place by the end of it.
how about high intensity training?
basically where you push your heart to the limit (usually on a treadmill) then have a slower job and then back up. you will prob only be able to do it a coupel of times
a short and sweet cardio work out but will push you
not sure if an old timer like you could handle it though!
basically where you push your heart to the limit (usually on a treadmill) then have a slower job and then back up. you will prob only be able to do it a coupel of times
a short and sweet cardio work out but will push you
not sure if an old timer like you could handle it though!
mouk786 said:
how about high intensity training?
basically where you push your heart to the limit (usually on a treadmill) then have a slower job and then back up. you will prob only be able to do it a coupel of times
a short and sweet cardio work out but will push you
not sure if an old timer like you could handle it though!
That'll kill him!basically where you push your heart to the limit (usually on a treadmill) then have a slower job and then back up. you will prob only be able to do it a coupel of times
a short and sweet cardio work out but will push you
not sure if an old timer like you could handle it though!
A faster Martial Art?
Bushmaster said:
Nothing is as hard as running. Nothing else gets you from point A (comfort) to point B (gasping for breath) as quickly as running. This is what you have experienced. The good news is that nothing gets you fitter, faster, either. Just keep going! 
In reality I reckon I can run fairly quickly for about two minutes before I feel a heart attack coming on. Do I 'up' this to two and a half minutes, then three etc. I never could run, I hate it, but I'll give it a go.
Man fr Del Monte said:
Bushmaster said:
Nothing is as hard as running. Nothing else gets you from point A (comfort) to point B (gasping for breath) as quickly as running. This is what you have experienced. The good news is that nothing gets you fitter, faster, either. Just keep going!
In reality I reckon I can run fairly quickly for about two minutes before I feel a heart attack coming on. Do I 'up' this to two and a half minutes, then three etc. I never could run, I hate it, but I'll give it a go.When you are doing three miles in that half hour, you can incease the pace a bit.
Man fr Del Monte said:
I'm 50 years old, reasonably fit and sporty, but find myself getting knackered quickly when doing things like playing football with my son, running along the beach etc. I can cycle 10 miles, play an hour of tennis with no problem but can't run 50 yards without getting really out of breath.
The important bit's in bold. Assuming your 10 mile cycle rides aren't done at snail's pace your aerobic fitness isn't too bad. The 50yd sprints however are done by your body anaerobically (ie your CV system is only involved in the recovery process hence being out of breath afterwards) and the ability to plod on for miles will do little to help that. To improve it you need to do sprint or interval training.I've always found swimming and rowing (on a machine or on water) to be the two best forms of exercise for increasing cardio fitness. Swimming has the advantage that it increases the amount of oxygen that your body can hold as well as its efficiency at using it, so you switch from aerobic to anaerobic later.
Edited by kambites on Friday 12th September 08:53
mouk786 said:
how about high intensity training?
basically where you push your heart to the limit (usually on a treadmill) then have a slower job and then back up. you will prob only be able to do it a coupel of times
a short and sweet cardio work out but will push you
not sure if an old timer like you could handle it though!
If that fails you could also try special high intensity training.basically where you push your heart to the limit (usually on a treadmill) then have a slower job and then back up. you will prob only be able to do it a coupel of times
a short and sweet cardio work out but will push you
not sure if an old timer like you could handle it though!
To learn more about this then you could attend some basic understanding learning lectures on special high intensity training.
Morning,
Its important to train at an intensity that you are comfortable with and then gradually step it up, too much too soon and you will get yourself injured.
I would advise you to run at a pace where you could hold a conversation comfortably, for about 15 minutes. Then up the pace until you are breathing hard (but not gasping and panting) and hold that pace for about ten minutes initially - then run another fifteen at a comforatble pace.
Once you can do this then you will gradually build your pace.
Plenty of GOOD advice on www.runnersworld.co.uk
Good Luck
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