Stamina is an important component of fitness. Also referred to as endurance, stamina refers to your ability to deal with long-term physical exertion. If you are an athlete, increasing your stamina will result in improved performance, especially in distance related sports like running or swimming. If you're simply interested in fitness, more stamina will allow you to train longer and harder, with less fatigue.
Strength Training
Stamina is directly related to your ability to produce force, which is why the National Strength and Conditioning Association recommends strength training to endurance athletes. The stronger your muscles are, the less fatiguing long duration exercise becomes. Use basic exercises such as the squats, lunges, and overhead presses to build functional strength.
Interval Training
Recommended by the American Council on Exercise, interval training is a method of cardiovascular conditioning that builds stamina across aerobic and anaerobic energy systems simultaneously. Your aerobic system requires oxygen to produce energy. It responds to longer duration, moderate intensity exercise that strengthens your cardiovascular system. Your anaerobic system does not use oxygen to produce energy. It responds to short duration strength training, which strengthens your muscular system.
A typical interval workout might start with a five-minute warmup on a stationary bike. For 15 seconds, pedal as hard as you can on a very high level. Next, spend 45 seconds at a moderate intensity. Repeat this interval at least five times in a row. To build stamina, use interval training at least three times per week, adding an interval each week.
Eat Lots of Carbohydrates
Carbohydrates are your body's fuel of choice when it comes to long duration exercise. To keep your stamina up, your diet should be high in complex carbohydrates. For even more staying power, choose unprocessed carbs, which contain fiber and digest slowly. Try oatmeal in the morning, followed by brown rice or sweet potatoes during your later meals. During exercise, consume fast digesting carbs like sports drinks or energy gels to supply quick energy to hard working muscles.
References
- The American Council on Exercise: Interval Training
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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