A sports personal trainer in Abu Dhabi or Dubai can really help you increase your performance. You need to work on your stamina and endurance to really excel at any sport in the UAE. What are the best exercise options for sports men and women looking to add more stamina based workouts to their exercise regime?
Many men, women and children in Abu Dhabi work on their overall fitness levels as part of their sports fitness training regime. However, one aspect of sports fitness training that some have a problem with is increasing their stamina or endurance for their particular sport.
Being a sports fitness coach in Abu Dhabi you have experience with training people from many different sporting backgrounds.
What would you say at the top 10 sports fitness methods (for example HIIT, Circuits, Jogging etc) for increasing stamina and endurance which can help improve someone’s sports activity? Can you also explain how each works and why you think it is beneficial.
My top methods and tips;
One Day at a Time
Long-term training goals in Abu Dhabi are imperative, but they can make you feel overwhelmed or discouraged at times.
Instead of thinking about how many kilograms you want to have in four months, focus on small everyday victories.
For example, today you are going to eat breakfast, fit in a workout, and drink more water.
Stay focused on the present, and your future will be successful.
It doesn’t matter how many push-ups you can do in a minute if you’re not doing a single one correctly.
Perfect your technique, then later add weight and/or speed.
This is especially important if your workout calls for performing “as many reps as possible” during a set amount of time.
Choose quality over quantity, and you can stay injury-free. Seek the advice of a professional PT in Abu Dhabi to perfect your training methods and form.
Find A Friend
Research suggests that being in the presence of others allows us to tolerate more discomfort and motivates us to try harder, according to multiple studies.
If you are going to perform a difficult workout, do it around people. Go to the track in Abu Dhabi or even invite a friend or two to join you for a tough workout
Hit the Hills
Running hills will do wonders for your endurance and stamina. It strengthens your legs and core in addition to building aerobic capacity.
Start by incorporating 10×30 second hill sprints followed by a 60-90 seconds recovery.
As you get stronger you can increase the sprints to 60 seconds.
Fast-paced explosive exercises are brilliant to include in training in the UAE as they take a lot of energy and really challenge your strength and stamina in the same time.
Plyometrics or ‘jump training’ can be integrated into your training session with your personal trainer.
The combination of stretching and contracting your muscles from jumps, squats or hops is great for increasing stamina as the force and power from these movements builds up your overall strength
Rest is Key
If your sport in Abu Dhabi focuses more on endurance, your body needs to become accustomed to recovering quickly from constant runs and sprints. Therefore, reducing your rest time during fitness sessions considerably helps this.
In a standard weight-training session, it is advised to allow between 30- and 90-seconds rest between each set. However, if your goal is to improve your stamina and endurance, try reducing this to around 10-20 seconds.
The shorter your breaks, the more it will challenge your cardiovascular system which can prepare you for match day.
Once you’ve built enough stamina, add distance to your runs, especially your longest run of the week.
How do you fit a long run into an existing running program?
Make sure at least 25 to 30 percent of your weekly mileage is devoted to the long run.
The exact percentage will depend on your overall mileage, training goals, and fitness level.
Tempo runs have one main purpose: they help you improve your lactate threshold level. This is the level of exertion at which lactic acid starts accumulating in the muscles.
The better your threshold pace, the further and faster you can run.
During tempo runs, your running effort should feel difficult enough, but not so hard that you can’t sustain your pace.
In Summary, here are the best tips for increasing your sports fitness stamina in the UAE
Think of your goal as being long term
Perfect your form and training technique
Exercise with a friend or personal fitness coach
Practice hill running regularly
Use fast paced plyometric training methods
Don’t forget to rest
Go for long runs
Use tempo runs as part of your routing