[H] Increasing stamina

On February 05 2009 07:17 Lurker wrote:
I've been running for two weeks now due to the fact I realize that I am out of shape. So I assume that it is okay to run at my own pace, no matter how slow it may be?

On February 05 2009 07:19 nK)Duke wrote:
If your legs feel heavy, just go further. At some point you will not notice the pain. The first 10 minutes are the hardest, then you won't notice it and you will adjust to a speed you can handle at that level. That's how it works.

On February 05 2009 07:19 nK)Duke wrote:
If your legs feel heavy, just go further. At some point you will not notice the pain. The first 10 minutes are the hardest, then you won't notice it and you will adjust to a speed you can handle at that level. That's how it works.

edit:

Don't forget music. For the beginning, listen the Rocky O.S.T.

On February 05 2009 07:09 Lurker wrote:
I have very weak stamina.

I'm trying to run on a treadmill. Even if the speed of the treadmill is on at like 4 probably, I will stop at like 10-15 minutes because that's how poor my stamina is.

I'm hydrated enough and I breathe properly (breathe in through the nose, out through the mouth).

I don't know what I am doing wrong.
Or do I need to do endurance training?

please enlighten me.

/burrow

On February 05 2009 09:12 Kennigit wrote:
The only solution is too keep running. run run run run run and when you are on the verge of collapse and puking push yourself to run another 200 meters.

The Numbers

Let's crunch some numbers to show you exactly what I mean when I say high-intensity exercise burns more fat. Low-intensity training burns about 50% fat for energy while high-intensity training burns about 40% fat for energy. This is not a huge difference.

Say, for example, walking for 20 minutes burns 100 calories. Then 50% of 100 calories is 50 fat-calories burned. Now say 10 minutes of interval training at a high intensity burns 160 calories. Well, 40% of 160 calories is 64 fat-calories burned.

By doing the high-intensity work, you've just burned 14 more fat calories in half the time. Starting to sound good? There's more...

Also ...

Low-intensity exercise only burns calories while you are actually exercising. That means the moment you stop exercising, your caloric expenditure goes back down to nearly baseline levels. Within minutes, you're not burning many more calories than if you hadn't done anything at all.

High-intensity exercise, on the other hand, continues to boost your metabolism long after you're done (often up to 24 hours after, depending on the length and intensity of the training session). This means you're continuing to burn many more calories all day long!

Other Benefits

Low-intensity exercise does nothing to build or support muscle mass. Maintaining muscle mass is critical to an effective fat-loss strategy as muscle burns fat just sitting there. Want to keep your metabolism working to burn fat? Do whatever you can to build or keep your muscle tissue.

High-intensity exercise has the potential to increase muscle mass. Compare the body of a top sprinter to a top marathon runner. The sprinter carries far more muscle mass. You won't get big bulky muscles from high intensity training but you will get shapely and more defined muscles!