How Can I Get My Endurance Up?

[XxDawn_DawnxX]

I play basketball and my coach made it clear that he wants me in the whole game. so I really want to get my endurance up so I don't have to sit out at all. How can I do that?

[kheserthorpe]

What's your resting heart rate?

There are different energy systems at play here. One is the kind of (proportionately) low intensity aerobic system, which is capable of supplying energy for a straight hour. In bursts, you'll use other energy systems.

High intensity exercise like intervals and so on help more with the ability to handle bursts ,etc. They do help the base aerobic as well, and quickly - within a month you've gotten most of the benefits, but then they flatline. I'm assuming you're in 'game shape' in that sense, but your underlying aerobic fitness is not as good as it could be.

You probably need to do more long, steady state work. Running can work if you don't have problems with knees etc, but it doesn't HAVE to be running. But you need to be doing a few sessions a week of 60-75 minutes, at least, at around 130-140 bpm. That's the best way to get your heart capacity up, and improve blood flow.

But that's based on the hunch your resting heart rate could be driven down a lot. If its already low, then you're lucky, and just need to throw a little high intensity work in.

[Stunned_Mullet]

start with pilates to build core strength and endurance and then proceed to aerobic exercise, an hour and a half a day is more than enough and easier than you think, just putting a stationary bike in fron of the TV for an hour a day with a pre-work out walk should be plenty.

[ZenQueen]

practice practice practice o yeah and practice; ) go to the park and play bball and work out more in general, get your heart strong and body strong.

[SavannahBanana]

Eat carbs 30 minutes before the game, and plenty of them!

[WoIIie]

Sprints. If you have access to an empty gym, do lay-up drills back and forth as much as you can (full court sprints) and change hands each time so you challenge yourself. So lefty lay-up one way, right-hand lay-up coming back.

Start by making 30 layups and see how much it winds you. Misses will happen and that's how you get better conditioning and better concentration.

[martyfellow]

Running if the most effective way. Long distance running. Boring, I know, but the best way.

You can also use treadmills and the like but they probably will give you knee or ankle problems eventually. Run on soft surfaces, build up your distance slowly.

[Anonymous]

Jog/Run on a treadmill. If you want to build endurance you need to repetitively work those muscle groups. There is a lot of running in basketball so you're going to have to run miles on end. A basketball game runs around 45 minutes, so I would say run 5-6 miles back to back on the treadmill 2-3 times a week to build up your endurance. I don't know what your current fitness level is, so you might have to start with 1 or 2 miles at first and gradually build up to 5-6 miles over a month or two.

[BCRanger10]

Run a lot, but do an alternating schedule. One day, do short and intense sprinting (maybe 10x100m). The next day, do a steady long distance run, so 2 or 3 miles. Make sure you stay well-hydrated and have a Gatorade before practice.

[LostWonder94]

All you need to do is Jog everyday,try running a mile at first then add a mile every 1-2weeks until you get to 3miles(Can run more if ya want),And work on how you breathe,If you breathe incorrectly while running,You will get tired quickly.Good Luck

[Anonymous]

Run them suicides!