STAMINA

1. Types of stamina

1.1. Aerobic

1.1.1. Low intensity

1.1.2. Long period of time

1.1.3. Enough oxygen

1.2. Anaerobic

1.2.1. High intensity

1.2.2. Short period of time

1.2.3. Less oxygen

2. Factors that determine stamina

2.1. The central nervous system (CNS)

2.2. The percentage of fast and slow twitch muscle.

2.3. The psychological capacity to deal with suffering from muscle fatigue.

2.4. Cardio, respiratory and circulatory parameters

2.4.1. The functional capacity of the heart, which pumps blood throughout the circulatory system.

2.4.2. The functional capacity of the heart, which pumps blood throughout the circulatory system.

2.4.3. The blood's capacity to transport oxygen due to presence of haemoglobin, red blood cells and myoglobin.

2.4.4. Oxygen capacity absorption, the ability to pass oxygen in the pulmonary alveoli to the blood.

2.5. Energy reserves in the form of adenosine triphosphate (ATP) provided by different metabolic pathways when exerting oneself.

3. Methods and systems for stamina training

3.1. Continuous system

3.1.1. Continuous race

3.1.1.1. This consists of running or jogging continuously at a constant pace, one at which you can breathe comfortably.

3.1.2. Fartlek

3.1.2.1. This exercise consists of a race interspersed with continuous changes in pace, distance, intensity and frequency of strides.

3.1.3. Total training

3.1.3.1. This consists of combining continuous jogging and Fartlek with a variety of different exercises interspersed with them.

3.1.4. Slopes

3.1.4.1. It is a system of short races which are focused on improving both aerobic and anaerobic stamina.

3.1.4.1.1. Aerobic endurance

3.1.4.1.2. Anaerobic endurance

3.1.5. Fractional systems

3.1.5.1. They are characterised by interruptions unlike the continuous systems.

3.1.6. Interval system

3.1.6.1. Interval-training

3.1.6.1.1. Heart beats should not exceed 180 per minute during training.

3.1.6.1.2. Heart beats must reduce up to 120-130 during active break.

3.1.6.1.3. Distance to be covered ranges between 60 and 400 meters, depending on the type of stamina targeted.

3.1.6.1.4. Between 10 and 20 repetitions are performed.

3.1.7. Repetition system

3.1.7.1. Circuit-training

3.1.7.1.1. Jumping jacks

3.1.7.1.2. Wall sit

3.1.7.1.3. Push-up

3.1.7.1.4. Abdominal crunch

3.1.7.1.5. Step-up to chair

3.1.7.1.6. Squat

3.1.7.1.7. Triceps dip on chair

3.1.7.1.8. Plank

3.1.7.1.9. High knees running in place

3.1.7.1.10. Lunge

3.1.7.1.11. Push-up and rotation

3.1.7.1.12. Side pllank

3.1.7.2. Training repetition

3.1.7.2.1. The series can be performed in several ways.

4. How can you train for grater stamina?

4.1. Aerobic stamina according to age for your training

4.1.1. 6-7 years

4.1.1.1. 7 minutes

4.1.2. 8-9 years old

4.1.2.1. 10 minutes

4.1.3. 10-11 years old

4.1.3.1. 12-15 minutes

4.1.4. 12-13 years old

4.1.4.1. 15-18 minutes

4.1.5. 14-15 years old

4.1.5.1. 18-20 minutes

4.1.6. 16-17 years old

4.1.6.1. 20-25 minutes

5. Definition

5.1. Physical quality that allows you to maintain physical exertion, delaying the onset of fatigue as long as possible.

6. Evolution of stamina with age

6.1. From 8-12 years old

6.1.1. There is an increased growth in the ability to withstand moderate and continuous exertion.

6.2. Between 12-18 years old

6.2.1. Only aerobic stamina should be developed.

6.3. Around 12-20 years old

6.3.1. Maximum stamina capacity is reached.

6.4. From 23-30 years old

6.4.1. The maximum aerobic and anaerobic capacity is reached.

6.5. From 30 years old

6.5.1. There is a slow decrease in stamina.

7. Effects of stamina training

7.1. Stamina training can help you to improve problems like asthma

7.2. It increases the cardiac volume

7.3. It strengthens the heart

7.4. It decreases heart rate

7.5. It increases capillarisation

7.6. It activates metabolism in general

7.7. It strengthens the muscular system

7.8. It improves willingness and capacity for training

8. The body's energy system

8.1. Aerobic

8.1.1. 1.

8.1.1.1. 15-90 minutes

8.1.1.2. 75% of intensity

8.1.1.3. Energy pathway: glycogen lipids

8.1.1.4. Heart rate: 160-130 bmp

8.1.2. 2.

8.1.2.1. 90 minutes - 8 hours

8.1.2.2. < 75% of intensity

8.1.2.3. Energy pathway: lipids glycogen

8.1.2.4. Heart rate: < 130 bmp

8.2. Anaerobic

8.2.1. 1.

8.2.1.1. 0-5 seconds

8.2.1.2. Maximum intensity

8.2.1.3. Energy pathway: ATP

8.2.2. 2.

8.2.2.1. 5-10 seconds

8.2.2.2. 95%-max intensity

8.2.2.3. Energy pathway: ATP-CP

8.2.3. 3.

8.2.3.1. 10-45 seconds

8.2.3.2. 95%-90% of intensity

8.2.3.3. Energy pathway: ATP-CP glycogen

8.2.3.4. Hear rate: maximum

8.2.4. 4.

8.2.4.1. 45 seconds - 2 minutes

8.2.4.2. 90%-80% of intensity

8.2.4.3. Energy pathway: glycogen ATP-CP

8.2.4.4. Heart rate: maximum

8.2.5. 5.

8.2.5.1. 2-15 minutes

8.2.5.2. 80%-75% of intensity

8.2.5.3. Energy pathway: glycogen

8.2.5.4. Heart rate: 180-190 bmp