fitness problem!!?

Question

I play football (soccer) and i got injured, now am better but my fitness is low and my stamina wasn't good in the first place pluss iv lost weight am 19 year old and 10 stone and am tone but i need to be 12 stone HELP!

1) is there any tips on how to increase my speed

2) is there any tips on how to increase my stamina

3) i have 3 healthy meals a day and fruit but i need to gain some weight fast plz!!!!!!!

Answer 1

Strength and speed are made at the gym, size is made in the kitchen.

For speed, you just need to work those muscles. Run lots of sprints. When your stamina fails, do jumping exercises and leg workouts with light weights. Focus on the core muscles in your abdomen, too. A strong abdomen and back stabilize your upper body for increased speed. Do not overdo it, it will slow your recovery.

Stamina will generally increase as your overall fitness increases, but long runs and bike rides are excellent ways to improve your cardiovascular fitness. Swimming laps is another great way to improve your overall fitness. Sometimes stamina is a physical limitation, sometimes it's a mental one. Find your limits and keep trying to beat them.

Ditch the fruit, it's too high on the glycemic index to be worth whatever nutrition you get from it. Your meals should compromise mainly meats and vegetables. If I understand your age and activity levels, you probably need to get your diet up to about 2500 calories a day until you reach the weight you need, then scale back to about 2000 calories a day. Don't do the "bodybuilder" diets, these are a disaster for fitness. Research your macronutrient levels in your daily diet to ensure you're getting the proper balance of energy and nutrition, and supplement with any vitamins or proteins that are deficient in your food.

Most important of all, listen to your medical professionals. Don't deviate from any prescribed course of recovery, and find a friend to work with you.

Answer 2

Two of questions are fairly easy to answer.

To increase stamina you need to perform aerobic exercise of fairly long duration and relatively high intensity. Things like running, swimming, bicycling. You can search for specific regimens on many websites. The specifics of "slow twitch muscle" are what gives stamina. It works for most all healthy people, but probably won't make you into an Olympic champion...

To increase running speed you need to perform explosive exercise at extremely high intensity for shorter periods of time. Things like sprinting downhill, jumping onto high platforms, these actions are often called plyometrics. This relies mostly on "fast twitch muscle" and neural reflexes. Search for specifics. Again, this will work to make almost healthy people quicker, but don't expect to have the super quick moves of a top athelete...

It is not particually difficult to alternative aerobics & plyometrics and improve both speed and stamina.

Third question is more difficult. It is not easy or desirable to quickly gain weight. You probably want to increase you strenght/power to better attack on offense and better resist on defense. Weight does not eqaul strenght. You need to build your power/strength. The best why to do that is through "strength training" also known as "resistence training". The basics are simple -- lift heavy weights and try to increase maximum weights lifted & repetitions.The bad news is that despite years of research there is little evidence that all (or even most) atheletes will respond better to high number of repetitions or lower repetitions with heavier weights. Further, their is little evidence that diet/supplements make anywhere near as much difference as genetics -- if your parents gave you the genes that respond well to strength training you're lucky, and if they didn't you will never be especially powerful. As stamina, speed, and power all eventually come back to how much muscle you can geneticly muster and how your nerves are wired, it becomes obvious why all athelets need to spend time in the gym/weightroom.

Answer 3

For football you need more stamina then speed right now. Don't worry about the weight as much as endurance. Football is basically running for an hour, so you need to be able to run for an hour. Start with a 20 minute run, then work up EVERY OTHER DAY to running for an hour straight. Once you get to that, start working sprints into your run, so your body is better fit for football.

Answer 4

fast speed cannot be created just in one day. For instance, if you sprint 100 meters 40 sec for a week, then increase it to 30 sec the next week, if you keep on exercise then your body will adapt the increasing fast speed, maybe you eventuallly end up 100 meter just in 11 sec (best record in the world)
Body likes to adapt things gradually and instantly.
So keep on exercising, and don't give up just because you cannot see the result right away.

Answer 5

Why dont you join a gym,you can have a personal trainer to help you increase your fitness level & they are trained to give you dietry advice too.