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Whether you are an athlete or a simple fitness enthusiast, stamina and endurance are two important things in working out because they determine what you will gain out of each exercise. However, they must be sought with vigor and determination. To help you gain these without too much trouble, I have opted to treat you to some of the most effective tips that I have tested with various fitness enthusiasts all this time that I have been in the field.
How can one build endurance?
Endurance is mainly built by exercising the cardiovascular system such that the heart and lungs are capable of supplying more energy and oxygen to the muscles whenever it is needed to sustain exercises. Stamina on the other hand, results from training your muscles to contain whatever demands that are placed on them.
Having spent several years working as a fitness expert, I have a lot of experience when it comes to working out. Sleep-time aside, I actually spend more time at the gym than what I spend at home. As such, I am better placed to present the following surefire workout tips that will help you build stamina and endurance.
Interval training
Interval training translates to blending short bursts of high intensity workouts with strains of workouts at a relaxed pace. If you run up the stairs for instance, you need to walk down at a relaxed speed in order to create a unique blend of high and low-intensity workouts. If you swim one lap at the highest speed therefore, the second lap should feature slow strokes.
Combine strength and cardio exercises
Working out as you will find it, is simple arithmetic. If you get more muscle as a result of working out, it will definitely challenge your heart and the entire cardiovascular system to endure high-intensity workouts. However, most people focus on cardio exercises only, which may not build much stamina unless there is a combination of strength exercises. Instead of setting aside one day for cardio and another for strength training, combine the two in order to yield better results. The next time you do a bench press therefore, add some immediate pull-ups.
Reduce the resting period
It is normal and healthy to take a short break especially after strength exercises but building endurance dictates that you reduce the resting time. By the time you complete your workout, the muscles should be burning practically. As such, sacrifice the break and rest when you cannot continue further. Select a series of movements and alternate between them. Take three sets of each move while taking the shortest break possible. This way, your muscles will get used to the strain and therefore prepare to endure more.
Lift like you mean it
All you need to know is that weight lifting is a super exercise. Aim at fast-paced and high-intensity lifting if at all you have any hopes of building both stamina and endurance. Lifting heavy weights at a fast pace will ignite the metabolism and therefore supply the muscles with more energy. Always remember that excessive endurance-only training will slow down the metabolism and gradually start eating up your muscle tissues.
Exercise longer than usual
This is typically meant to improve endurance. Take more time to exercise but at lower intensities because this is the only way you will apply the principle of overload in order for the body to work longer than usual. If you have been running five miles each morning, therefore, ensure you increase the mileage, do more reps of each exercise, lift more weights for long and you will ultimately build endurance.
Choose tools that fit your workouts
Before you get to the exercise itself, select something that fits your schedule and tools that match your goals. If you prefer running for instance, you may require good shoes and a treadmill. If weight training is your preferred workout on the other hand, you may be required to get yourself specialized equipment.
Eat well
Do you have any knowledge on exercise nutrition? It is very important to your goals. Carbs are very crucial because the body makes use of glycogen when exercising. Ensure that you eat enough of these, but always remember to combine fats, carbohydrates and proteins appropriately. At all times, ensure that you take enough water so that the body remains hydrated.
In summary, building stamina and endurance is more than getting to the gym and lifting weights. Routine is an enemy to these two goals, a reason why you need to apply the right strategy when exercising.
