Increasing stamina is a process and a journey. It is not something you can improve overnight, so patience is key. For an individual to gain stamina, he must have the body properly fueled and hydrated each day. In addition to proper nutrition, building a lean and muscular physique will assist in improving overall strength, leading to improved stamina. Another important piece of the puzzle is proper cardiovascular exercise, which will help to develop the proper energy systems in the body, allowing for improved stamina.
Step 1
Eat a balanced diet that incorporates five to six meals per day. Be sure to eat before exercise as this will keep the body properly fueled so the body is not running on an empty tank. Consume meals that are balanced with carbohydrates, protein and fat. This macro nutrient balance will help to stabilize energy levels throughout the day. Drink 12 to 20 ounces of water starting from the time you awaken in the morning and with each meal and snack to ensure the body is properly hydrated. A well-hydrated body is a key component for improving stamina as this will keep dehydration from occurring. It is this type of consistent nutrition and hydration that will assist in keeping the metabolism high and in a fat burning mode. This will help to achieve a lean physique, which is critical for achieving increases in stamina.
Step 2
Lift weights four times per week. Perform upper-body exercises two days per week and lower body weight training twice per week. Complete 8 to 12 repetitions and two to four sets for each exercise. This type of weight training will build muscular strength, foundation and support necessary for the body to gain stamina. A lean, strong and well-supported physique can train longer before fatigue sets in.
Step 3
Shift from muscular strength training to muscular endurance weight training, also at four days per week. Complete 20 to 30 repetitions and two to four sets for each exercise. Perform upper and lower body exercises each two times per week. Start to train your muscular endurance after completing 8 to 12 weeks of the lower repetition muscular strength weight training exercises. Complete exercises such as holding a medicine ball overhead and performing squats for 20 to 30 repetitions. When muscular strength and muscular endurance are combined, your stamina will improve over time.
Step 4
Perform three to five days of aerobic cardio exercise each week. Wear a heart rate monitor to ensure you are staying within your target heart rate range, which will lead to increased efficiency and stamina. Aerobic heart rate zones can be sustained for long periods of time with minimal fatigue. Complete 30 to 60 minutes of aerobic cardio training at each session. Consider cardiovascular training such as running, cycling, elliptical or swimming.
Step 5
Perform anaerobic cardio training one day per week after completing 8 to 12 weeks of aerobic cardio training. Complete two to six very high intensity intervals lasting two to five minutes each. Wear a heart rate monitor to ensure you are exercising these intervals at anaerobic heart rate zones. These are heart rate zones that are close to maximum exertion level for the prescribed interval time. Perform an easy recovery of two to six minutes in between each interval for a total anaerobic cardio workout time of 45 to 60 minutes. Performing anaerobic training after developing an efficient aerobic cardio system will lead to increased stamina, allowing the body to go harder, longer and faster at lower heart rates.
Step 6
Sleep seven to nine hours per night. Proper sleep quality and quantity will ensure the body gets the rest and repair it needs. This will allow the body to get the maximum out of its nutrition, weight training and cardio training. When the body is well rested, it will perform better in training, allowing stamina to be increased.
Tips and Warnings
- If you are new to exercise, take additional time for the muscular strength and aerobic cardio training periods. Consider extending these out to 16 weeks before progressing to muscular endurance and anaerobic training periods.
- Be sure to consult your primary care physician before engaging in an exercise and nutrition program.
Things You'll Need
- Nutrition plan
- Weights
- Resistance bands
- Medicine ball
- Cardio equipment
- Heart rate monitor
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