Building leg muscles are crucial for an athlete because it enables him to propel himself further with every step he takes while training in the CrossFit gym. The added muscle also plays an invaluable role in absorbing the impact, which would otherwise stress his joints. Boosting your stamina and endurance is therefore essential, and thus, today we bring some surefire tactics that will help you increase stamina and build endurance. Combining Cardio with Strength Training By working your muscles, your heart and the entire cardiovascular system is challenged and put to the test. Instead of concentrating on cardio only workouts, consider blending them with strength training. You can have two days of combined strength and cardio instead of separate days for cardio and strength. Using bench press followed by pull-ups then running a mile at your top speed or jumping rope for a minute then squats, overhead press and sit-ups can help you in building stamina and endurance. Reduce the Rest Duration Instead of giving yourself 30 to 90 seconds to recover in between the sets, sacrifice this break time for the sake of building endurance. Only take a break in instances where you cannot physically continue with your workouts. Engaging in an active recovery regimen such as ten push-ups, ten pull-ups, ten sit-ups and ten squats, can help utilize your rest period while still exercising your muscles. Do High Intensity, Fast-Paced Lifting Lifting weights at a rapid pace will help in improving your strength as well as building your endurance. It is one of the best-known ways to ignite your metabolic activity. Engaging in endurance-only CrossFit training can potentially slow down your metabolism because it slowly eats away your muscle tissue. Undertake Compound Exercises Compound movements which require more than one joint such as step-ups, pull-ups, push-ups, and squats are much more efficient in building your endurance as compared to isolated exercises such as leg lifts and bicep curls. These will not stimulate your muscles enough for increased stamina. Break Out From Routine The human body gets used to a particular workout after doing it continuously for about two weeks. In your bid to build stamina and endurance, try as much as possible to avoid routines. For instance, instead of always running, do something else. If you are a cyclist, swap it with running up the stairs. Doing this will train your muscles to move uniquely to avoid an instance of muscle overuse. It’s always good to keep your mind guessing. Other tactics that you may adopt includes hybrid CrossFit exercises such as squats added with overhead press and explosive movements which have a high energy demand to challenge your endurance, strength, and stamina at the same time.
CrossFit is a high-intensity sport that blends functional fitness including kettlebells, Olympic lifts, and calisthenics with the competition. It offers you a unique way through which you can build your cardio fitness. To get the most out of this sport, you should consider joining a CrossFit gym which is alternatively referred to as a box. Through the WOD at the box, you will enhance your strength, power, and stamina. Shifting from Sedentary to Solid As you gradually shift your lifestyle from the couch to the CrossFit box, you will notice your cardio improving. A study that was done in 2013 and published in the Journal of Strength and Conditional Research revealed how the participants improved in VO2Max in just ten weeks of training. The training involved exercises such as overhead press, squat, and clean and snatch done in quick succession.From this study, we can base our argument that a CrossFit workout program involving intense moves can significantly improve your cardiovascular ability even if the workouts are short.Within the period of training, your body will make notable adaptations at the cell level such as oxygen usage, fuel metabolism, and waste removal by multiplying the number and increasing the function of your mitochondria. Boosting Your Stamina and Fitness Levels You may not be a beginner in workouts and training, but you may want to increase your fitness levels. CrossFit can help you to improve your stamina and boost your speed on the trail, track, and slopes. Through the strength and power gained with the help of CrossFit, you can exercise for longer durations, and your muscles will not exhaust. For competitive athletes whose first love is endurance sports, CrossFit can enhance their cardio.There is a temptation in CrossFit to simply settle at the WOD. This may be inappropriate particularly for your personal needs. You have to go beyond and replace your junk miles with CrossFit workouts that are targeted.The type of exercises that are best for you largely depends on what your goals are, but to start you off following are some of the suggested workouts.Core CrossFit Workouts – In this category, exercises such as V-ups, hollow rock, and toes-to-bar are recommended.Plyometric Moves – This group of exercises brings together workouts such as single-leg hops, jump rope double unders, and burpees.Bodyweight Exercises – Here, workouts including pull-ups, dips, step-ups, and push-ups can do you a lot of good.Functional Resistance –This category of CrossFit workouts brings together back squats, kettlebell swings, and push presses. Most endurance athletes pick a handful of these exercises and include them in their CrossFit workout plan. Concentrating on these moves for 20 or 30 minutes for a period of 3 to 4 times a week can bring you the transformation that you are looking for. Combine this with other targeted cardio training in your fields such as swimming, running, cycling, triathlon, and skiing for the best results.