Stamina is your ability to expend energy for an extended period of time. Also referred to as endurance, stamina is an important component of overall fitness, much like strength and flexibility. When your stamina is high, you will be capable of longer, more challenging training sessions. Harder training will result in faster results and improved athletic performance.
Cardiovascular Exercise
The first step in increasing stamina is to improve your cardiovascular fitness. According to the American Heart Association, your cardiovascular system consists of your heart and blood vessels. Together, these structures supply oxygen to your muscles through the blood. Regular cardiovascular exercise, such as walking, running, cycling and swimming, strengthens your heart and improves arterial elasticity, increasing the amount of oxygen your muscles receive and improving stamina. Add at least 30 minutes of cardiovascular exercise four times per week and build up to an hour.
Resistance Training
Strength is defined by the National Strength and Conditioning Association as the ability to apply force. When you improve strength through resistance training, your muscles are able to apply more force without fatigue. To maximize the stamina-building effects of your workouts, stick to basic exercises like chest presses, squats and overhead presses, and move from exercise to exercise in a circuit.
Fuel Your Muscles
Hard-training muscles need plenty of carbohydrates for energy. Before exercise, eat a meal high in complex carbohydrates and fiber with some fat and protein. Eat unprocessed, healthy foods that supply lots of nutrition. For breakfast, try slow cooked oatmeal with a tablespoon of natural peanut mixed in, fruit and plenty of water. During exercise, stay hydrated, using a sports drink if the exercise session lasts more than an hour.
Ramp Up Your Iron
Red blood cells carry oxygen through the blood to working muscles. The more red blood cells you have, the more oxygen you'll be able to supply. Keep your dietary iron high with foods like red meat, beans and leafy greens.
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- The American Heart Association: Circulatory System
Member Comments