The best way to build up your stamina is through exercise, and the best exercise is cardiovascular conditioning, which is sustained physical activity at a moderate to difficult exertion level. Cardiovascular exercise, also known as aerobic exercise, includes walking, jogging, swimming, dancing, cross-country skiing, rowing or cycling. The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise a day for good health, but some experts recommend 60 minutes a day at least five days a week.
Step 1
Exercise every day You are more likely to continue a stamina-building regimen if you are doing something you enjoy. If you can talk easily during exercise, then you're not exercising hard enough. If you are unable to speak at all, you may be exercising too hard.
Step 2
Alternate "hard" days with "easy" days. For instance, you might jog one day and walk the next. This gives you a chance to recover while still exercising and building up your stamina.
Step 3
Keep a log book to write down how much you exercised each day or week, how many miles you jogged or how many yards you swam. To build your stamina, you must increase the amount you exercise each week by up to ten percent. If your log book tells you that you ran 20 miles last week, run 22 miles the following week to build up your stamina.
Step 4
Lift weights. Training with free weights or weight training machines will complement your aerobic training and help you build stamina even more. Sit-ups, push-ups and pull-ups will also build strength and endurance. The American College of Sports Medicine recommends weight training twice a week, and suggests adding weights or repetitions each week.
Step 5
Stay limber. Stretching is an excellent way to increase your muscles' flexibility and reduce your risk of injury. Stretching helps your muscles recover faster from intense exercise, helping you build up your stamina without delays caused by soreness or injury.
Step 6
Watch your diet. As you build stamina with more exercise, your body will be losing fat. Help that process along by eating good food such as whole grains, fruits, vegetables and lean meats. Having less fat helps improve your endurance.
Tips and Warnings
- Find a training partner. Sometimes a friend who is also interested in building stamina will convince you to exercise on days you might otherwise have skipped. Break up your workout. If you can't do an hour all at once, try to fit in three 20-minute bouts of exercise.
- Never increase your exercise volume by more than ten percent. That can lead to exhaustion or injuries. Once you have built up your stamina, continue to exercise to keep your stamina. If you don't, you will lose your endurance, your muscles and all the health benefits you gained during your training.
References
- Utah State University Cooperative Extension: Is Physical Activity a Part of Your Life?
- University of Minnesota: Include Strength-Building Exercises
- Ohio University: Building Your Stamina
- National Institute on Aging: Exercise and Physical Activity: Getting Fit For Life
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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