Im 14, how do i improve muscular endurance, stamina and pace in legs?

Question

What foods, drinks, types of excersing? I want to get into my soccer/football team. Like what for breakfast, lunch, dinner and snacks? Thanks

Answer 1

Try to increase your protein diet to certain extent that will add some more muscularity into the targeted areas.

Answer 2

there are many types of exercising High intensity ,Aerobic, anaerobic, low intensity..etc. well here is one of my programs, but i do aerobic one day anaerobic the next then hills. here it is:

warm up

jog 5 min
stretches
10 push ups sit ups squats
run uphills x 2

Aerobic(note the field i run is huge)

field run x 4 (after every lap do 10 sit ups push ups and squats)
water break between 2 laps
reverse field run x 4
forest run x 1(for coordnation)

Anaerobic

plyometrics x 3
Doc x 4 (deck of cards i learned from wrestling)
wall sets x 3 (2 min)
leg lifts x 5 (1 min)
bunnies x 4 (1 min)
1 arm push ups x 4 (2 push ups)
pull ups x 3 (6 reps)
decline push ups x 3 (10 reps)
40 yard sprints x 5 ( 10 ; 40's)
football drills x 2
jump rope x 4 (2 min)
dirty dozen x 3
log carry(uphill optional) x 3
log push / punching power x 2

well the one im making now is:

Anaerobic
running:

Dirty dozn is like say you 1 sit up then you start over and do 2 start over do 3 etc..all the way up to twelve.Same way with anything hills, laps, push ups.

Dirty Dozen Laps(40 yards on the sides 20 on width)

Dirty Dozen hills/sprints
Dirty Dozen Frontier
Ditry Dozen woods
Dirty Dozen agility drills
dirty dozen football skills
Dirty dozen roads(my road goes uphill)
dirty dozen wrestling drills
dirty dozen guts
dirty dozen 4-quarter
dirty dozen square
dirty dozen sprints.

but here is my exercising. i played 8th grade football im 14 to. if i can do you can to but im doin wrestling now but im out now because of a broken hand so now i do this program until its fixed.

TRAIN HARD MY FRIEND! matthew

Answer 3

because of your age there is only so much you can build on musclular wise, as your body is growing, professionals reccomended age to start body building restistance training with weight restistance training is 15 this is due to your bones being soft, and you have to be carefull with your joints tendons etc...i would reccomend, depending on your fitness level, if you are a beginner start excersising ie; running machine, rowing machine cross trainer, building amount of time you can do the excersise, ie, running machine goal target; 20 mins. once you have reached your goal aim for the half an hour mark, and then to build stamnina and recovery time, after a series of months of training you could do one long run a week of approx 45mins to an hour at a slow pace, once you have got to this level of fitness you can introduce interval running, which sometimes is best on a field, where you bring 20 secs out of every min for 3 mins. then go down to a slow jog to keep the body moving and repeat this again for 2 or 3 times to build up your recovery. there are ways of doing this to suit each individual. if you dont want to sprint, you can run approx 20-25 mins introducing your pace for one min intervals. you can introduce this kind of traing for lots of different sport/training. if you want any more advice i can go on and on, but because i do not know you and your level of fitness i am unsure of how to reccomend you fully. as for food and drink: pick out all the things you enjoy eating and try to miminise the sugar and fat. and increase fruit and veg, carbohydrates(rice pasta bread potatoes,) it will give you the energy to train.

Answer 4

Do you run track or something? As far as your diet goes, common sense should suffice, don't eat foods that "weigh you down". Try running up and down the bleachers to increase stamina and speed.

Answer 5

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Answer 6

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Answer 7

running works well for both muscular development and endurance. as far as food eat healthy no special foods will make you faster. for lots of tips on running go to www.runnersworld.com