While running and other cardio exercises are a great way to stay in shape, you need to be strong in order to withstand any physical effort for long periods of time. Hence, working on your stamina to boost your fitness capabilities requires more than just running a couple of miles every day — it also involves strength training.
Building up your stamina not only improves your efficiency and effectiveness at the gym, but it also improves how you function during your day-to-day activities.
Whether you have to climb three flights of stairs in the morning or make multiple coffee runs, building up your stamina is only going to make your life easier and leave you feeling less exhausted during the day.
Best Workouts to Boost Endurance
Incorporating the following workouts are your best bet to increase endurance for that 5k run or the ability to take on a flight of stairs without running out of breath.
1. High-Intensity Interval Training
High-intensity interval training, popularly known as HIIT, is one of the best ways to build stamina. This workout usually involves high-intensity exercises performed at your maximum level followed by a little recovery period.
A good example would be the Tabata method, where you perform a series of exercises as quickly as possible for about 20 seconds, followed by a rest period of 10 seconds and repeating for at least four rounds.
The trick to HIIT workouts is that you have to give it your 100 percent for it to be efficient and effective.
2. Low Impact Aerobic Exercise
Aerobic exercises will get your heart rate up and get you ready for a more intense exercise. Low impact exercises such as walking, cycling and swimming are excellent exercises that are easy on the joints and boost stamina.
It is important to incorporate these exercises into your daily routine or at least start by doing them three days a week for 30 minutes. Gradually increase the time by five minutes, and then 10, every week to push yourself to improve.
Make sure to switch up your exercise routine every now and then to target all the muscles and keep you excited for your routine.
3. Resistance Training
Strength training exercises build muscles and improve your endurance. The best part of strength training or resistance training routines is that you will burn calories even after you have completed your work out.
Head to the weights area and pick up a set of dumbbells to use as you engage in your exercise. Don’t shy away from the heavy weights every once in a while. Your body will thank you.
4. Squats and Push-Ups
Squats and push-ups are examples of compound movements that engage the entire body when performed. Because you are engaging most major muscles and joints, you will improve your endurance in a much more efficient way than with isolated exercises.
For example, biceps and triceps workouts only target specific muscles that do not necessarily affect your overall stamina and endurance.
Tips to Increase Your Stamina
Maintaining a regular exercise routine is a crucial aspect of our lifestyles, especially for those who spend hours at their desk for work.
- Switch up your workouts: While we all may fall in love with a specific exercise, it is important to spruce things up every now and then to avoid the body getting used to a certain type of workout.
- Hybrid exercises: Combine two different movements such as squats with overhead presses to stimulate your cardiovascular system.
- Mind over matter: Use your mind to keep you focused and motivated to push through the hardest sets.
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Silberman, L. (2018, May 21). 7 Ways to Boost Your Endurance and Stamina. Retrieved from https://www.mensjournal.com/health-fitness/7-ways-to-boost-your-endurance-and-stamina/
Voltolina, V. (n.d.). 5 Ways to Boost Your Stamina. Retrieved from https://www.webmd.com/fitness-exercise/features/5-ways-to-boost-your-stamina#1
Howard, M. M. (2017, September 11). How to Improve Stamina in Tennis. Retrieved from https://www.livestrong.com/article/85819-improve-stamina-tennis/