My sparring class is once a week, usually for three rounds without any break. (I do taekwon-do btw).
As everyone says, more aerobic but even with that you won't get to your best level. Breathing! I mean the way people are supposed to. Breath in from your nose into your diaphragm (Diaphragmatic breathing) is SO important and should be the norm but isn't for most. You lose stamina and get winded, Diaphragmatic breathing gets more oxygen into your body (google it then DO IT). Fitness is very important (ie aerobic, strength) but to get as close to 100%, yes diet. I would guess your diet is very acidic and need to counter with a great deal more alcoline. Google that too, basically much less meat, much less sugar (or none) and way more vegetables (best are green veggies).
When you are training how long are the rounds you shadow fight and/or how long are the rounds on the heavy bag? If they are only as long as a real round then start extending those rounds in those things by a minute. Also start extending the rounds you spar by an additional minute. The other thing you can do is spar a fresh person each round and these were all training methods my students and I would use along with doing cardio like running and skipping rope.
For myself I would also shorten the rest periods between rounds in my training to 45 seconds. I found that also helpful in me having enough stamina and endurance for fighting. You might want to incorporate some of these approaches into your training and should see some results after 2-3 weeks if you do.
To build up your stamina by doing two types of exercises: cardio and aerobics.
Cardio helps build that explosive burst of energy, while aerobics builds endurance so you can last longer. Cardio exercises is where you do any exercises that raises your heart rate about 80% above your rest rate (the rate your heart beat when you are standing still or resting) for a period of time and aerobics is where you exercises at a pace less than cardio but at a longer stretch of time.
The exercises can even be the same, but differs in how you do them. For example, running would be cardio, but jogging and even fast walking would be aerobics. Another one is jumping rope where cardio would be doing it at a faster pace while aerobics would be at a slightly slower pace. One good way is to intersperse your workout with both such as jogging and running or skipping rope at different rate.
It is very important that you remember the following:
1) Start out easy. Then about every 2 weeks increase the load/pace slightly. Do not try to go full tilt right from the start.
2) For cardio workout such a running or sprinting, 20 to 30 seconds at full steam is your goal, but start low at around 5 seconds and add an extra second every couple of weeks.
3) Aerobics needs to be done at the minimum of 20 minutes a session.
4) DO NOT exercise everyday of the week. You need at least 2 rest days in 7.
5) Eat right and get 8 hours of sleep.
Startout easy and gradually increase the amount of exercises
As the previous answer says, the solution is a lot of cardio. At a minimum, do an hour a day 4 times a week.
My son--who has excellent cardio--does 3-4 hours of cardio a day, 7 days a week. He also takes lessons (BJJ, grappling, Muay Thai, MMA, wrestling) 3 hours a day, 5 days a week. That's a bit more than most people do. But you really need to step up your cardio.
Hope that helps.
The best way to improve your stamina is do a lot of cardio vascular and aerobic workouts - such as cross training, running and lots of sparring
Keep on sparring. Spar harder than you normally would at a higher intense pace and for longer. The best way to get good at something is to practice doing it.
the best way to improve your sparring is to spar. If you can't spar, run, cycle, go to the gym etc
The rue is you can only increase it 1-2 minutes in six months with not a supplement even if it was Chinese Dan Yein 12.
Training more. Push your limits, but not too far(Or muscle soreness and stuff)
Do a bunch of cardio. Then do it faster and longer.
My stamina is terrible. How do I improve it?
My sparring class is once a week, usually for three rounds without any break. (I do taekwon-do btw).
yeah jogging would be the best way to get your stamina up.
