How to Increase Muscle Stamina

Written by serena styles Google
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How to Increase Muscle Stamina
Muscular stamina is required for sports such as cycling and running. (muscle 2 image by chrisharvey from

Muscular stamina is the ability to repeat a movement or action continuously over a period of time. Having high muscular stamina means you'll have the ability to keep going when performing a strenuous or repetitive action. According to the American Council on Exercise, muscular stamina depends also on the stamina of the lungs, heart, and blood vessels. Without each of these working properly, you muscles will not have maximum stamina. Stamina must be increased over time, allowing your body time to build up each aspect of overall fitness.

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    Begin a cardiovascular exercise routine. Cardiovascular exercises increase your body's overall stamina, according to Wayne L. Westcott, author of "Building Strength and Stamina." Performing 30 to 60 minutes of cardiovascular exercise three to five days a week will help improve muscular stamina. Examples of cardiovascular exercises to choose from include jogging, running, rollerblading, swimming, hiking, playing tennis and skipping rope.

  2. 2

    Start a body-weight exercise routine. Body-weight exercises are those that use only the weight of your body as resistance for the exercise. According to Brad Johnson, author of "Bodyweight Exercises for Extraordinary Strength," body-weight exercises will help improve muscular stamina and endurance. Compose a 20 to 30 minute body-weight exercise routine based upon your personal preferences and body's ability. Johnson states that an ideal exercise routine to increase muscular stamina for the average person consists of five to ten exercises, performed three to five days a week. Each exercise should be performed in two to four sets of 12 to 20 repetitions each. Examples of body-weight exercises include crunches, sit-ups, pull-ups, push-ups, squats, calf raises, and leg raises.

  3. 3

    Consume 10 to 20 grams of protein 30 minutes before each workout. According to the American Council on Exercise, this consumption of protein prepares your muscles for the workout to come, resulting in a more effective exercise routine. Protein is used by your body to provide your muscles with energy; this allows you to keep your workout going for longer and better benefit your muscular endurance. Protein bars and protein shakes are readily available, quick sources of protein. Another option, according to Johnson, is eggs. Eggs contain 6 grams of protein each and make an easy pre-workout meal.

Tips and warnings

  • Always consult with a physician before beginning any new diet and exercise program.

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