Whether you're an exercise novice or a longtime fitness buff, you want to make progress toward your workout goals. Pace and stamina are two key indicators of fitness, and increasing them requires a commitment to activities that build endurance. Examples of endurance exercises include walking, running, bicycling or working out on cardiovascular gym equipment such as elliptical trainers or treadmills.
Step 1
Find an endurance exercise that you enjoy. You'll be much more likely to stick with a workout routine if it involves activities you like.
Step 2
Start slowly. On the first day, exercise at a moderate pace for 15 minutes. If you find that easy, increase it to 20 minutes the next day. You need to exercise at least three times a week for 20 minutes to gain health benefits.
Step 3
Increase the duration of your workouts until you are challenged, then hold your workouts to that amount of time until they become easy. Continue increasing the duration to add challenge as you build stamina.
Step 4
Vary the pace at which you exercise. Alternating high-intensity and low-intensity periods during a workout, a technique known as interval training, builds fitness more quickly than exercising at a steady pace. For example, jog leisurely around a track for one minute, sprint for 30 seconds, go back to jogging for one minute, then repeat.
Step 5
Vary your workouts if you want to develop stamina and speed in more than one activity. But if you want to specialize in one activity, such as running or cycling, stick to workouts that use body motions necessary for that sport.
Step 6
Avoid eating large meals or fatty foods immediately before a workout, as these make you feel lethargic and will decrease your stamina.
Tips and Warnings
- Your overall diet affects your athletic performance. Avoid excessively fatty and sugary snacks. Eat lean proteins, fruits, vegetables and complex carbohydrates such as whole wheat pasta.
- Stop exercising if you experience dizziness, unplanned weight loss, joint swelling, chest pain, chest pressure or the feeling that your heart is racing or fluttering. Consult your doctor before beginning a workout program if you are 50 or older or if you've recently had blood clots, a hernia, joint injuries, hip surgery or back surgery.
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