Stamina gives you the ability to power through physical activities at your peak level. Athletes build up stamina, or endurance, over time through a healthy lifestyle, a regular exercise or training routine and a balanced diet, but there may be times when you need to build up your stamina even more in just a few days. Whether it's in preparation for a sporting event or other physically demanding activity, there are some additional things you can focus on to achieve this.
Choose an aerobic activity that you can do each day for those three days. Aerobic exercises use large muscle groups, get your heart pumping and can help to improve your stamina. Examples include cycling, walking, jogging, doing aerobics and swimming. Do this activity for 30 to 60 minutes at a time each day, suggests the Cleveland Clinic, increasing the intensity of your workout a bit each day.
Do some weight training each day. Increasing your muscle strength not only improves your balance, blood pressure, bone density and flexibility, it can also boost your energy levels and increase your endurance, according to the American College of Sports Medicine.
Get the suggested amount of sleep each night. Sleep is crucial for athletic performance, states the National Sleep Foundation. Your body needs REM sleep, so that both your body and brain get the energy necessary to power you through your activities. The recommended amount of sleep you need depends on your age. Teens need eight and a half to nine and a quarter hours of sleep each night, while adults need seven to nine hours.
Eliminate all junk food and fast food from your diet. Filling your body with empty calories can make you unhealthy and decrease your stamina.
Focus on eating as healthy as you can during your three days of stamina building. Ensure that you're fueling your body with an assortment of beneficial foods, containing carbohydrates, high-quality fats, minerals, fibers and proteins. Vegetables and fruit, along with fish and nuts that contain omega-3 essential fatty acids, help your heart and circulation, while whole grains provide you with energy. Protein helps to build and repair your muscles, notes ChooseMyPlate.gov. A good breakfast, for example, could contain eggs, fresh fruit, low-fat milk and whole wheat bread.
Drink plenty of water before, during and after your workout to replace fluids lost when you sweat, to prevent dehydration.
- Cleveland Clinic: What is the Best Type of Aerobic Exercise?
- National Sleep Foundation: Sleep, Athletic Performance, and Recovery
- ChooseMyPlate.gov: Healthy Eating for an Active Lifestyle
- Run the Planet: Eating for Endurance Running
- DrMirkin.com: Eat for Endurance
- American College of Sports Medicine: Conditioning Beyond Strength Training
- National Sleep Foundation: How Much Sleep Do We Really Need?