If you’ve just started your fitness journey, you might be wondering how you can do the following:
- Run a longer distance at a faster pace
- Train with heavier weights
- Do more cardio
- And, after all this, have enough energy to go about your daily routine
The magical word that will help you sustain prolonged physical activities like these and still have enough strength to get through the day is called stamina.
If you want to go far in your fitness journey and see results, you have to improve your stamina. The better your stamina, the more efficient you will become at achieving your fitness goals.
Here are a few proven ways you can increase your stamina and exercise more efficiently:
1. Decrease The Rest Interval Times During Workouts
If you consistently decrease the rest time between two sets of exercises, you’ll see that your performance during the workout is more efficient. Decreasing your rest interval will also mean that you’re performing more work in less time, which will support improvement in stamina.
2. Combine Strength Training With Your Cardio Session
If you want to push the limits of your endurance, you’ve got to build up muscle strength. Incorporating strength training into your cardio session will help you work on a particular muscle group and get your heart pumping, resulting in a higher fat burn.
For example, if you’re doing a 10-minute run on the treadmill for cardio, alternate it with 10 squats to strengthen your core and glutes.Doing this consistently — adding more reps to your workout and more time to your cardio routine is a sure-shot way of increasing your stamina.
3. Choose Compound Moves Over Isolation Exercises
Isolation exercises like leg lifts and bicep curls are great — when you want to focus on one particular muscle group. But compound moves like man makers, renegade rows, and burpees require you to use multiple muscle groups, so they improve your stamina.
Using multiple muscle groups requires more blood and oxygen, which means these compound moves are also great for your cardiovascular and respiratory health.
One of the bes ways to incorporate compound moves is by using CrossFit equipment like resistance bands, wall balls, and barbells to let you work on multiple muscle groups at once.
4. Run Often, Run Longer Lengths
Running can do wonders for your stamina. But, if you’re a beginner, start slowly and steadily. There’s no need to start running a long distance every day. Instead, the key to building stamina is to start small and gradually increase the time and distance every day.
You should not only aim to run for a more extended period of time and distance every day, but you can also gradually increase your running speed every day. These are great steps towards building stamina.
5. It’s Not Just About Your Exercise Routine
Building stamina is not just about your fitness routine. If you want to build endurance, you’ve also got to build a mindset for it. The best way to do this is by adding mindfulness practices like mediation, deep breathing, or relaxing yoga to your daily routine.
These techniques will also go a long way in helping you push your limits during your workouts. Mindfulness also challenges you to push through your daily stressors, which can be physically draining.
6. Nutrition Is Important
If you’ve just started your fitness journey, but you’re wondering why you feel sluggish the whole day even if you’re doing everything right, take a close look at what you put on your plate. If you’re eating the wrong diet, no amount of strength and endurance training will help you build stamina. Consulting a proper dietician is necessary for a proper fitness regime.
7. Rest And Recovery Are Important
If you’re training hard, remember the importance of having rest days scheduled into your fitness routine. Exercising is essential, but if your muscles don’t get time to repair and rebuild themselves, all your hard work will go to waste. Rest days are critical in helping build stamina and helping you achieve fitness goals.
Increasing stamina means having the mental strength, focus, and discipline to push your body a little beyond its comfort zone gradually. So keep focused on your goals with the aim of not overdoing yourself, which might lead to exhaustion and a burnout. Taking it slow and steady will help your most challenging workouts seem easy with time, and you’ll be able to reach your fitness goals because of your newfound stamina.