You can increase your stamina, useful in a number of aspects of your daily life, with a few simple, yet effective, practices. Stamina is also known as endurance, or "staying power." This generally means how long you're able to perform a task or exercise, such as walking, jogging, or even sexual activity. Young or old, a person with good stamina has more energy and ability to complete tasks, and enjoy a good quality of life.
Stick to a Routine
Increasing stamina requires discipline. You must make yourself exercise even when you don't want to, according to Fitness.com, which suggests that it takes about 21 days for any new form of exercise or activity to become a habit. For this reason, discipline plays an important role in helping your body reach its maximum capabilities and capacity.
Gradually Increase Duration
Start off slowly. Walk or jog around your local track, gradually increasing your speed as well as the length of time you exercise. The first time out, you may only make it one time around, but after a couple of days, you might be able to squeeze out an extra half or whole lap. The key is to gradually train and exercise your body to do a little more each day, working up to between 60 and 90 minutes of exercise at a time.
Intensity
To increase your stamina, start your workouts at about 65 percent of your maximum heart rate, website Get Fit urges. To determine your maximum heart rate, subtract your age from 220. This will give you the approximate beats for minute you should strive for during workouts. Gradually increase this to between 75 and 85 percent. This allows your heart and lungs time to get stronger and pump more efficiently. Start by working out three to five times per week depending on your age and physical condition, and increase to five to six days a week as you grow stronger.
Choose Aerobic Activities
Aerobic activities are among the best to help you increase your stamina, endurance, and strength, Get Fit notes. For example, some of the most effective aerobic workouts and routines include indoor or outdoor bicycling, running or jogging, rowing, cardio step, kick-boxing, and martial-arts classes. Choose exercises or routines that elevate the heart rate and keep it elevated, gradually increasing duration over time.
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