Stamina refers to the body's capacity to perform a certain task before fatigue sets in. When an athlete trains to improve stamina, it is called "conditioning." Before selecting an appropriate conditioning program, it's important to decide what you're training for. There are two types of conditioning--aerobic and anaerobic--that serve very different functions. Both can improve stamina but in different ways. Design a program that suits your particular goals.
Step 1
Decide whether you would benefit more from an aerobic or anaerobic program. Aerobic training is best suited for running, cycling, and hiking--anything that involves a low to moderate pace over a long period of time. Anaerobic training suits activities like martial arts, sprinting, weightlifting, and soccer. It involves short, intense bursts followed by brief periods of low activity.
Step 2
Tailor your program to your goal. If you want to participate in a cycling race, there is no point in running wind sprints. Train for the sport you'll be competing in.
Step 3
Start slowly. If you push yourself too hard in the beginning, you could be sidelined by injury. Your workout should be taxing but within your limits.
Step 4
Increase the difficulty. If you always do the same routine, you will never improve. Gradually add to the challenge with each workout so your body can adapt to greater stimuli.
Step 5
Rest. Too many people get caught up in the pursuit of a goal and wind up overtraining. You have to allow yourself days of rest. Training seven days a week is a recipe for injury. Your body grows stronger while resting, not while training.
Step 6
Do it again. While allowing for some rest time, you must be consistent in your activity. Too much inactivity will cause your stamina to revert to its previous state. Find the balance between rest and frequency by listening to your body. Go out again as soon as you feel able.
References
- "The Essentials of Strength and Conditioning"; Thomas R. Baechle & Robert W. Earle; 2008
- American Sports Medicine: Anaerobic Training
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