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How to Build Stamina in Two Weeks

author image Heather M. J. Emerson
Heather M. J. Emerson is a graduate of the University of South Carolina. She has a Bachelor of Arts degree in Communications, with a Cognate in Psychology. She is the owner and holistic lifestyle & energy wellness coach at Awakenings WHOLEistic Services.
How to Build Stamina in Two Weeks
Improving your stamina can help your mind and body function better. Photo Credit Jupiterimages/Stockbyte/Getty Images

Not having stamina can cause a person to become tired and incapable of functioning at their best. If you're lacking stamina, there are ways to build it in as little as two weeks. Rearranging eating habits, changing your workout regimen and altering your sleep schedule can help you regain your energy. Just be sure to consult your doctor before making any changes to your diet or exercise regimen.

Eating Habits

One way to gain stamina in two weeks is by changing your daily eating habits. Avoid processed foods. Also, stay away from sugary drinks and ingest at least six to eight 8-ounce servings of water per day. Eating quality protein, such as fish and lean turkey, can give you the energy boost you need because they contain essential omega-3 fatty acids, which are necessary for adequate functioning of the brain and immune system. Complex carbs, such as those in oatmeal and quinoa, give you slow-burning energy reserves that can keep you going strong throughout your day.

Perform Cardiovascular Training

Cardiovascular training is a surefire way to get your stamina up. According to the Centers for Disease Control, adults need at least 150 minutes of cardiovascular exercise per week. To increase your stamina, it is easiest to start out on a treadmill. Begin with an incline of zero and a pace of 2.0 to 4.0. Walk or jog for 20 to 30 minutes each session, and, each session, increase your incline and pace by 0.5. By gently increasing the incline and pace, you will be building your stamina without putting too much stress on your body. Other cardiovascular workouts can be performed using bikes, elliptical trainers, rowing machines and the StairMaster. Again, always consult your doctor before starting an exercise plan, and it's also a good idea to consult a trainer or fitness professional who can help determine the best plan for you.

Start Lifting Weights

Lifting weights can help a person gain more energy. The Centers for Disease Control recommends that adults perform muscle-strengthening exercises at least 2 times per week. One strength-training exercise that is sure to increase stamina is bicep curls. Do 2 to 3 sets of 10 to 12 repetitions of bicep curls twice a week, and each week increase your sets by 1 and your repetitions by 2 and watch how quickly your stamina and strength grow. The important thing to remember is not to over-train, which can become counterproductive.

Get Your Rest

Improve your stamina by receiving adequate rest. A person should strive to attain 7 to 8 hours of restful sleep per night. One way to get more rest is through the use of relaxation techniques, such as meditation and yoga. Another way, according to the National Sleep Foundation, is to alter your circadian rhythm. Other treatments that may help are decreasing exposure to bright light or ingesting melatonin, which can reset the body's clock and allow you to sleep better at night and function better during the day.

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