Stamina, which can be confused with endurance, is your ability to push yourself to your aerobic limit, then rest, recover and do it again. Endurance is simply your ability to keep moving during long, but relatively easy, workouts. Stamina-building exercises can help you to burn calories or lose weight, as well as give you a competitive edge in any sport you play. You will not find building stamina easy, however, because to do it you must push yourself to the edge of your physical limitations.
Choose an exercise or group of exercises you will use to build your stamina. According to an exercise guide published by NASA, if you want to build stamina in general, you can participate in any exercise that increases your heart and breathing rate, such as running, cycling, swimming, jumping rope or working out on aerobic exercise machines. If you want to build stamina for a particular sport, perform exercises that emulate the motions you perform while playing that sport.
Exercise for at least 30 minutes every day of the week if possible. The more vigorous the exercise sessions, the more benefit you'll get from them. Break up your 30 minute sessions into three ultra-intense 10-minute sessions with a short rest in between each one. Push yourself to the absolute limit during each session.
Warm up before each exercise session with lighter versions of the exercise you will be doing. For example, warm up with a five-minute walk before running. Cool down similarly after each exercise session.
Consume beetroot juice to further enhance your stamina. According to a British study carried out at the University of Exeter and published in the "Journal of Applied Physiology," men who consumed 500 ml of beetroot juice per day increased their stamina by 16 percent compared to when they drank a placebo.