Almost anyone can improve their stamina -- the ability to endure physical effort for long stretches -- whether they are a fitness expert or casual exerciser. While you may grow impatient as you work to increase your stamina, remember that it is a gradual process. Every step will add up until you have reached your goal. Keeping your discipline and focus, you should be able to increase your stamina as quickly as is possible.
- Skill level:
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Things you need
- Weights or weight machines
Take care of your general health. Without proper nutrition, hydration, sleep habits and regular physical checkups, you may not see any positive results even after hard workouts. If you smoke cigarettes or consume alcohol frequently, you may want to consider changing or quitting these habits. Maintaining a healthy body is one of the best ways to increase stamina quickly, according to Vibrant Life.
Exercise at least three times a week and do it at the right intensity. You'll be more likely to increase your stamina by working out 20 minutes or longer three times a week or more. Repetition is key to increasing stamina. A heart rate of about 60 per cent to 80 per cent of your maximum heart rate is ideal for building stamina over time, according to Vibrant Life.
Add strength training to your fitness regimen. Working with free weights or weight machines can help improve health and build overall stamina, according to Vibrant Life. Most weight-training sessions involve resistance exercises, such as squats or bench presses. Weight-training sessions vary in length and structure, but beginners should aim for about 20 to 60 minutes in duration. You may want to replace one of your customary weekly workouts with weight training.
Record your progress in a concrete way to help maintain your enthusiasm and keep you on track to meet goals. Tracking progress also points out areas that need improvement. You can record the time and intensity of each workout online or in a paper journal.
Increase the intensity of your workout over time. Building stamina quickly is possible, but shouldn't come at the price of your overall health. Pushing your physical limits too much, too quickly may result in injury and fatigue. If you're new to an exercise, be sure to take time to learn proper form. Make certain to warm up before exercising and properly cool down afterward, and remain hydrated.
Tips and warnings
- A simple way a man can determine his maximum heart rate is to subtract his age from 220. For example, a 40-year-old man would have a maximum heart rate of 180. Women should subtract their age from 206, meaning a 40-year-old woman would have a MHR of 166.
- Wear a heart rate monitor in order to track the intensity of your workout.
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