Stamina is one of the most interesting aspects of fitness. To paraphrase an old cliche, either the spirit is willing but the muscles are weak, or the muscles are willing but the spirit is weak. In other words, stamina is dependent on a number of factors, which include motivation, physical strength and nutrition. All of these factors are interdependent. Ignoring even one of them will result in less than optimal results.
Mental Aspects of Stamina
The "Journal of Applied Physiology" published a study on the relationship between mental fatigue and stamina. Researchers Samuele M. Marcora, Walter Staiano and Victoria Manning of Bangor University in Wales postulated that metal fatigue has an adverse effect on physical performance. The 16 study participants were asked to perform a high-intensity cycling workout under two conditions--mentally rested and mentally exhausted. To induce mental exhaustion, the researchers asked the subjects to perform a complex task that involved intense concentration and memory retention. The control group watched a 90-minute emotionally neutral documentary.
The researchers found that the mentally fatigued participants stopped exercising 15 percent earlier than the non-fatigued group. Additionally, the mentally fatigued group began the exercise session with a higher rate of perceived exertion. The results indicate that if you are performing a stamina workout after intense mental activity, it may be advisable to do a 5-minute relaxation session prior to your workout.
Goal Setting and Motivation
Goal setting and motivation are crucial aspects of exercise adherence. As such, they have a profound effect on stamina. However, it's important to set goals that are realistic and concrete. For example, suppose you motivate yourself to do a longer run because running longer will help you lose weight, and losing weight will make Johnny or Julie want to date you, or inspire your boss to promote you. If neither the date or the promotion happen, you're setting yourself up for a disappointment. However, if you set concrete goals such as competing in a bike, run, walk or swimming race, your goals are concrete and measurable. This type of motivation is effective for dealing with the mental aspects of stamina.
Nutritional Aspects of Stamina
According to the American College of Sports Medicine, fluid intake as well as carbohydrate ingestion play an important role in preventing fatigue. Proper hydration prevents heat cramps and heat exhaustion. As such, staying hydrated before, during and after exercise is advisable. Additionally, they suggest a high carbohydrate diet for endurance events. An article discussing the relationship between carbohydrates and fatigue was published in "The Journal of Physiology." The author, Mark Hargreaves of the Department of Physiology in the University of Melbourne, studied runners in the Boston Marathon. Those who were experiencing reduced carbohydrate availability experienced impaired performance.
Muscular Tension and Stamina
Excessive tension in the neck, and upper and lower back can drain energy and impede muscular efficiency. Since inefficient movement patterns have a limited amount of endurance, you will want to release muscular tension prior to performing an endurance workout. Draw your shoulders toward your ears, hold for 2 seconds, then drop your shoulders. Perform shoulder circles by rolling your shoulders in a counter-clockwise direction.
Interval Training
Interval training is one of the best methods of improving stamina. It begins with a steady-state aerobic workout, and then adds periodic high-intensity segments. Intensity can be added by adding speed, incline or hill training, or plyometric training. Each of the intervals must consist of a one-to-three work-to-rest ratio. For example, exercise at a high intensity for 15 seconds, and follow the high-intensity interval with 45 seconds of low-intensity recovery exercise. Begin with four to five intervals within a workout, and gradually increase to 10 intervals. You can also increase the length of the high-intensity interval. Eventually, your body adapts to the high-intensity training. In contrast, a longer workout at a slightly lower intensity becomes possible.
Cross Training
Boredom is stamina's mortal enemy. Quite often, the body can easily continue the activity, but the mind is bored with the movements. Additionally, certain movement patterns can cause overuse of specific muscle groups, which may make it physically uncomfortable to finish the workout session. There are a variety of ways to cross-train. At the gym, use a number of different cardio machines, or take some sort of aerobic class. Outdoors, alternate running with swimming, cycling or skating. In some cases, simply performing your activity in a different location will keep you interested, and therefore improve your stamina.
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