Stamina is a defined as the measure of the capability to sustain prolonged stressful effort. One's stamina is determined by overall fitness level and the ability to endure not only prolonged cardiovascular activity, but fatigue and illness as well. As we age, stamina decreases. However, there are a number of ways in which to build stamina.
Circuit Training
Circuit training is an excellent way to exercise, and a great way to improve strength and stamina. Circuits should consist of six to10 strength exercises that should be completed one after the other with minimal to no rest between stations. The station exercises can combine strength and cardiovascular exercise or be just one of the two. Each exercise can range from eight to 15 repetitions, and the entire circuit should be completed at least three times but may vary depending on your fitness level.
Long Distance Running
Running is a great form of exercise to increase stamina and overall fitness level. Beginners may start with brisk walking or light jogging and eventually progress to running. As stamina and endurance levels increase, so do posture, breathing capacity and metabolism. Running hills is more intense than running on level ground. More exertion is necessary, which lends itself to a greater increase in stamina.
Cross-training
Cross-training involves performing a series of exercises that differ, yet complement each other. This form of training is highly effective in improving one's performance and endurance levels. Hiking and weight training, cycling and swimming, kickboxing and running are just a few ways to add cross-training to your training routine.
Nutrition
You are what you eat, so following a healthy diet will help produce a lean, fit body, which will allow you to participate in many forms of exercise that increase stamina. Remember to ensure that your daily food intake includes the vitamins and minerals that your body need in order to thrive. Drink plenty of water for proper hydration of the muscles and limit the amount of foods that include trans fats, sugar and oil. If you are unsure which foods are right for you, consult with a registered dietitian.
Stretch and Relax
It is very important to allow your body to rest because this will allow you to engage in more workouts. Over-training can lead to injury, which can be costly to the average fitness enthusiast as well as a well-trained athlete. Also, remember to warm up for eight to 10 minutes before a workout and end with a cool down and stretching. Consult with your physician before beginning any workout program.
References
- "Fitness": Turn Your Walk Into A Run
- "Defending Your Health Naturally"; Louis J. Vanrenen; 2005
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