Stamina, or endurance, is the source of energy you need in order to sustain physical activities. A high level of stamina is crucial to a professional athlete's performance as well as to the general population during all walks of life. The benefits of good stamina also include higher level of concentration and healthier and longer life. You can improve stamina through exercise, diet and supplements, sleep and other lifestyle changes.
Step 1
Build your stamina with aerobic exercise, such as brisk-walking, jogging, cycling, swimming or aerobic dancing, according to the Mayo Clinic. Aerobic exercise is one that you can take in and use oxygen at a rate without exhausting yourself. Start with a minimum of 30 minutes a day. Gradually increase the duration and pick up the pace as you progress. For example, jog or swim for 30 minutes a day for a week, then at a faster speed for 45 minutes a day during the second week.
Step 2
Follow the recommendations in the Dietary Guidelines and MyPyramid established by the USDA. These are science-based recommendations on food and physical activity choices for health. Adhering to this advice can help you obtain important nutrients, which are the fuel essential for maintaining performance. In general, get 60 percent of your daily calorie intake from carbohydrates, 25 percent from protein and 15 percent from fats. Focus on complex carbohydrates such as fruits, vegetables and whole grains; lean protein such as fish, chicken and dried beans; "good" fats such as omega-3 and omega-6 fatty acids. Avoid processed foods and added sugar.
Step 3
Take vitamin supplements. According to a study published in the Journal of the International Society of Sports Nutrition in 2004, vitamins function as metabolic regulators and influence physiological processes important to exercise performance. For example, the B vitamins are involved in metabolism of carbohydrates, fats and protein. Antioxidant vitamins including vitamin C, vitamin E, beta-carotene and coenzyme Q10 enhance exercise performance and prevent exercise-induced muscle tissue damage.
Step 4
Make sure you get adequate quality sleep. A good night's sleep is critical to athletic performance and recovery, according to the National Sleep Foundation. You need quality sleep for muscle repair, memory consolidation, production of red blood cells and the release of hormones. Red blood cells pump oxygen into your body to keep it going, while growth hormones contribute to stronger bones and muscles.
Step 5
Quit smoking immediately. According to the United States Army Center for Health Promotion and Preventive Medicine, smoking hurts your strength, stamina and endurance. Smoking causes damage to the lungs and heart, directly decreasing the maximum capacity for peak physical performance.
Tips and Warnings
- Avoid foods, caffeine and alcohol before bedtime. Also avoid exercising close to bedtime.
- Check with your health care provider before you start an exercise program, especially if you are a beginner. Check with your physician before taking vitamin supplements.
References
- Mayo Clinic: Aerobic Exercise: Top 10 Reasons to Get Physical
- U.S. Army Center for Health Promotion and Preventive Medicine: Tobacco Use Among Trainees
- Journal of the International Society of Sports Nutrition: Dietary Supplements and Sports Performance: Introduction and Vitamins
- National Sleep Foundation: Sleep, Athletic Performance and Recovery
- United States Department of Agriculture: Dietary Guidelines
Member Comments
kamilah32 July 30
I need a boost