Nowadays, most of the outdoor activities and competitions require endurance and stamina. Rowing, horseback riding, mountain climbing, hiking, skiing, surfing, and running – all these activities can last for hours. In order to reach your goal or the finish line, you must be able to keep your strength and speed for a long period of time.
People who play basketball, football, and other sports must have the endurance and stamina needed to remain active all throughout the game. Those who lack these two requirements wear out easily and give up long before the game is over.
For these reasons, you need to boost your endurance and stamina but how? Here are several ways to enhance your endurance and stamina.
1. Shorten your rest between sets.
If you want to increase your endurance and stamina, be ready to sacrifice your break time. Unless you cannot physically go on, continue your workout.
See to it that your muscles are really burning and that you must be breathing heavily and sweating profusely. If you have not reached this point, then you cannot last long when doing demanding routines.
And the way to do this is by pushing yourself to the limit. It is recommended that you 10 push-ups, 10 sit-ups, and 10 pull-ups with the shortest break between sets.
2. Perform a variety of movements.
When you are exercising to increase your stamina and endurance, do varied exercises instead of sticking to just one. A combination of pull-ups, sit-ups, push-ups, step ups, and squats will improve your ability to perform prolonged physical activities for a long period of time.
Remember that there are several muscles in your body and one routine is not enough to have the impact on all of them. That is why you need to engage in diverse workouts.
3. Engage in quick and intense lifting.
Lifting weights is one way of improving your strength. But doing excessive lifting just to become stronger can eat up the tissues in your muscles so that you cannot last long when you are doing challenging tasks.
Normally, weightlifters spend 3 seconds to lift and 1 second in putting it down. If you want to be stronger and last longer, do this faster than normal.
4. Perform cardio and strength exercises together.
Most people spend one day for strength exercises and another day for cardio exercises like walking on a treadmill. One reason why it takes time to improve your endurance is that there are only a few muscles used for cardio exercises.
Combining these two routines produces better results. When you do strength exercises, there are more muscles involved and your heart rate and blood pressure go up.
Try doing sit-ups, then jumping rope, squats/use exercise bike, and overhead press in just one session. This will increase your strength and your endurance.
5. Do exercises that target different body joints.
Compound workouts are those where you have to use several joints. For example, when you do a push-up or sit up, the joints in your knees, hips, and ankles are involved. Crunches and curls only involve one joint and so they are not recommended if your goal is to have strength and endurance. Check out this article for joints friendly food.
6. Avoid overuse of muscles by establishing a routine.
Doing the same workout every day will not help you develop strength and stamina. If you do the same exercises for two weeks, you are using the same muscles in the same way.
Instead of doing the same exercise for two weeks, engage in diverse training. Run for two days then do Thai boxing for another two days and other exercises for the succeeding days.
7. Engage in hybrid exercises.
A hybrid workout is one that targets several muscles and joints in the body. You do not need to buy all the exercise equipment that you can find in the gym.
One example of a hybrid routine is a deadlift, followed by upright row, then reverse curl, front squat, and a jerk. These must be performed in proper order for the most effective outcome.
Now that you have this list of exercises that can increase your strength and stamina, you can prepare for whatever competition that you are joining that requires them. You might be looking forward to joining a marathon or a triathlon and this is your time to prepare and win it.