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Ways to Help Your Clients to Increase Stamina
Endurance of the body is a property of every person. By maintaining activity, a person can fully live and develop. Adherence to the rules related to a healthy lifestyle will help improve stamina. Good habits help to strengthen the body. They include:
- physical exercise;
- breathing exercises, meditations, and psychological training;
- enough clean water drinking;
- a balanced diet;
- healthy sleep;
- exclusion of bad habits.
There are two types of endurance:
- Cardiovascular endurance – provides long-term work to the heart and blood vessels with increased physical activity. Client stamina training is required for walking, running, jumping rope, and cycling.
- Muscular endurance – depends on the number of continuous contractions of muscles and their groups. For training, you should repeat exercises many times: squats, pull-ups, twists.
Our article will help you quickly and easily achieve the desired result if you want to increase your client’s stamina. In addition, you can take advantage of exclusive offers from FitWell Content to increase demand for your coaching services. Interest among your clients will grow at the speed of light, and you will not have to spend time creating content yourself.
Top 10 ways to boost client’s stamina
Endurance depends not only on strength but also on the body’s ability to exchange gases, which is influenced by lung capacity and the circulatory system’s health. It is necessary for all sports since this body’s ability helps to perform any work for a long time without a noticeable decrease in performance. So it is vital to understand how to increase endurance quickly.
In order to increase endurance, it is worth remembering that it will not be enough for your client to use only one of the methods from below. Combine them and develop endurance comprehensively to improve it to the maximum.
1. Combine strength training with cardio
It’s a simple equation – the more muscles a person puts into work, the more they will train their heart and cardiovascular system. Instead of only training your client on cardio machines, include strength training in their training schedule.
2. Reduce rest time between sets
People tend to give themselves 30 to 90 seconds of recovery time between sets, but if the client’s goal is to increase endurance, be prepared to sacrifice their break time. Let them take a break only if they are physically unable to continue.
3. Work out at a fast pace and with high intensity of movement
By lifting weights at a breakneck speed, your client will be able to increase their strength and lift more, improving their endurance. It is also one of the best ways to start an active metabolism.
4. Use compound movements instead of isolation training
Compound activities that require more than one joint movement, such as squats, step-ups, push-ups, and pull-ups, will improve the client’s endurance more than isolation exercises.
5. Remember - monotony training is your enemy
Switching between different types of training is essential for building endurance. Usually, the human body gets used to training after two weeks. So if your client is an avid cyclist, start to train them on the stepper.
6. Use hybrid exercises
Squats with additional upper abs, jumping chins, and lunges with biceps are mixed exercises combining two separate movements. The more muscles involved in the activity, the more it will stimulate the heart muscle, increasing endurance.
7. Add explosive movements to the workout
Explosive activities require a lot of energy, simultaneously developing a person’s strength and endurance. Try adding push-ups, box jumps, leg-to-chest jumps, and power push-ups to their routine. After the client begins to do explosive exercises, they will notice that their body starts to move faster.
8. The client must support the body with nutrients
Increased endurance is impossible without the principle of proper nutrition. A person should give up fast food and eat more fruits, vegetables, lean meat, and dairy products. Also, the client must have time to eat something high in complex carbohydrates three or two hours before physical activity to boost stamina.
9. Proper drinking regime
With insufficient hydration, your client risks muscle wasting and a loss of endurance. The usefulness of timely hydration has long been proven on the Harward T. H. Chan website. The client must drink at least 1.5 liters of water per day. Also, the client can drink 0.5 liters of water 50 minutes before exercise to ensure good body hydration in advance and, at the same time, affect stable endurance during exercise.
10. Use exercises to improve endurance
The last tip is to add new exercises to the client’s training program. Remember that each activity can improve endurance, but there are the most effective ones. We will talk about them a little lower. You can also learn about new training programs for your clients on our FitWell Content website.
Best cardiovascular Stamina Exercises
A client’s overall endurance can be improved through running, swimming, cycling, boxing, aerobics, and even dancing. The exercises listed below can also be suitable for home workouts – in combination or separately.
- Running and jumping in place. A block of two exercises can be performed alternately for 30 seconds. First, you run in the area, raising your knees as high as possible.
- Jumping jacks. Stand with your feet together with arms at your sides along the body. Jump up, put your feet shoulder-width apart, and raise your arms above your head. Return to the starting position and keep moving. At the initial stage of training, you can perform the exercise not in a jump but by stepping back to the side.
- Rope jumping. This way of increasing endurance helps reduce muscle tension. Your client can start with 15 minutes, alternating legs and gradually increasing the time. As a result, fat is quickly burned, the work of the cardiovascular system is normalized, and almost all the muscles of the legs, buttocks, and the press are trained.
Top exercises for muscular stamina
Improving muscle endurance involves repeating the same strength exercise for as long as there is enough strength to do it. Below are examples of suitable exercises that do not require equipment and can be done at home.
- Plank. Lying on your stomach, rise on your forearms, tensing the muscles of your shoulders, core, and lower back. Raise your hips off the floor using your toes. In this static position, you need to stay as long as possible. You can start with intervals of 30-45 second intervals, then take a break for 10 seconds and return to the exercise. If your hands begin to tremble, this is a sign that you are gradually going beyond your limits. So stop since this won’t help you in building endurance.
- Squats with outstretched arms. Stand straight, feet shoulder-width apart, toes forward, arms outstretched in front of you. Bend your knees and, keeping your lower back straight, move your pelvis back and down. The knees mustn’t move forward beyond the toes. Your legs should form a 90-degree angle when you are in the squat. Return to an upright position by tensing your buttocks. Do five sets of 25 reps.
- Push-ups. Lie on your stomach, push off the ground, and get into a plank position. The body rests on straight arms and toes. Lower yourself down, bending your elbows to the level available to you (ideally, touching the floor with your chest). Push-ups can be started from the knees. The change in the angle of flexion of the arms determines which muscles will be involved more – biceps or triceps.
Why Endurance Exercise Will Benefit Your Client
Use the following hard facts to convince a client to increase stamina:
- Increasing endurance is beneficial not only in professional or amateur sports. Imagine that your client is invited on a hiking trip. An untrained person runs out of steam without walking a couple of kilometers. They only think about how to quickly get to the parking lot, unable to enjoy the road and the company of friends.
- Sedentary work, passive rest, and an abundance of high-calorie foods lead to problems with being overweight. Aerobic exercises like stamina training or even regular walking will help improve the situation. The body is saturated with oxygen, and carbohydrates are intensively broken down; excess kilograms and centimeters in the waist gradually disappear.
- With age, muscle strength declines. It is a natural but unpleasant process. Properly selected cardio exercises allow you to maintain physical vigor for longer.
- Endurance exercises are useful for people with low moods. The need for oxygen increases during jogging, jumping and performing the bar, and the pulse quickens. The body perceives this state as stress and releases assistants – endorphins. They give a feeling of euphoria and lower the pain threshold.
Our FitWell Content experts could provide beneficial fitness advice to make coaching more effective for your clients.
Good endurance implies not only pumped-up muscles but also the ability to withstand physical activity for a long time. It also helps the heart, lungs, and circulatory systems work properly.
Everyone chooses what they like more. For example, a person engaged in weightlifting tends to increase strength, but runners pump endurance.
Endurance determines the performance of the athlete and the level of his health. At the same time, it serves as the basis for developing his sports results.
Endurance helps not to get exhausted after overcoming the first hundred meters. It also allows running the planned distance even in a state of fatigue.