You need to do specific fitness training for improving your anaerobic endurance. Anaerobic endurance attributes to the ability of your muscles to sustain high-intensity output.
The first approach you can try is working on general anaerobic endurance through means of quality interval training. That means alternating maximum speed sprints with very light jogging or walking. Your workout should last about 20-30 minutes consisting of 7-10 second sprints and 30-50 seconds of low intensity jogging or walking. Remember to warm up beforehand in order to prevent injury. Do not employ this method more than 2-3 times per week.
The second approach you may consider is weightlifting. This is crucial: use weights which will let you do 15-20 repetitions (not more, not less.) Complete at least 4 repetitions with the main muscles involved in sprinting: hamstring, quad, calf and stomach. Hopefully, you have access to a gym facility. Even if you don't that should not deter you from improvising - when it comes to this type of training even the fanciest equipment is useless unless you put in effort.
I would suggest doing both of these training methods in conjunction. Two 30-minute sessions per week should be adequate for your case. by Expert 12:20:25 Friday 9 April 2004 |
