Stamina, also called endurance, is the ability to exert oneself physically and remain active for a long period of time. There are two main types of endurance: aerobic, which allows for long term low-to-medium intensity efforts using oxygen; and anaerobic, which enables intense short term efforts without oxygen. Developing good stamina and endurance through training provides advantages like being able to exercise for longer periods, lower heart rate and blood pressure, increased fat burning, and better concentration. Effective training methods include long slow distance, intervals, tempo runs, and fartlek.

1. STAMINA OR
ENDURANCE
By: Nerea Andrés
Raquel Sainz
Isabel Jarauta
Rubén Martinena
Teresa Carrasco

2. What is stamina?
Stamina is the ability of an organism to exert
itself and remain active for a long period of time

3. Types of endurance depending on the
source of energy used
Aerobic: ability to withstand long-term efforts and low or medium intensity with sufficient
oxygen.
Anaerobic: capacity to perform for as long as possible intense efforts without oxygen.
* Lactic: Between 10” to 3´. The intensity is higher than aerobic endurance but the time you could
do a physical activity would be shorter.
* Alactic: Between 1” to 10”. The intensity is maximum and the time is short.

4. Differences between stamina and
endurance
● Endurance allows you to exercise longer.
● Good stamina level means better circulation, energy
levels and overall health.

5. Advantages of having a good stamina and
endurance
1. You will be able to keep doing an activity for a long or a
longer time.
2. They help to lower the heart rate and blood pressure.
3. You burn a lot of fats.
4. It also helps you in your daily life, because you concentrate
better.

6. Methods of training stamina:
● Long, Slow Distance: the duration should be from 30 minutes to two hours.
You improve aerobic stamina. The distance will be greater than in a race.
● Pace/Tempo: is often called threshold training. you train at an intensity higher
than competition. Try to keep a constant rhythm . the duration should be around 20
to 30 minutes. Performing it one to two times a week to improve your aerobic and
anaerobic energy production,

7. ● Interval: it requires you to train at an intensity close to maximal effort. It is based
on keeping a ratio between working and resting.
● Fartlek: Fartlek training is generally associated with running, but it is also with
cycling and swimming. It typically involves low intensity running combined with hill
work, or short, quick burst of sprinting at near maximal effort.

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