by Sancket Kamdar

When it comes to exercise, the terms stamina and endurance are essentially interchangeable. To understand how to increase stamina, it is essential first to identify what stamina is and how it is different from endurance. Stamina is the physical and mental capability to sustain an activity or a task for a prolonged period. Stamina often refers to the feeling of being peppy or energetic while doing an activity. In comparison, endurance refers to your body’s physical capability to sustain an exercise for an extended period. The better your endurance, the more effective you will be in almost everything, mentally and physically.

You can boost your endurance and stamina by regularly performing exercises that challenge your lungs and heart. Here are some easy ways to increase your stamina and endurance:

Cardio Bursts: A cardio burst is a short, intense bout of cardiovascular activity that elevates your heart rate, burns fat and calories while also training your cardiovascular system to recover more quickly from intense exercise. In addition, your muscles need to be constantly working between different sets of exercises to stabilize their resistance.

Rest Less Between Sets: Statistics show that reducing rest intervals during moderate to high-intensity exercise improves physical performance and body composition. Shortening your rest intervals forces you to do more work in less time, which in theory should help increase endurance. When exercising, most people take about 50 to 90 seconds of rest between sets. Try to shorten this break. If your muscles are burning at the end of your workout and you’re sweating and wheezing, you’re doing it right—the shorter the interval, the more demanding and practical the training.

Resistance Training: When you do resistance training, you shift your focus from pure strength or muscle growth to muscle endurance. Different forms of resistance training include using weight machines, resistance bands, free weights, and your body weight. When you have resistance training in your workouts repeatedly and consistently, your muscles become more robust.

HIIT Workouts: Daily dedication of only 15 minutes to any HIIT (High-Intensity Interval Training) Workout is considered the best way to increase stamina. Try adding box jumps, burpees, power push-ups, or jumping knee tucks to your workout routine. You can alternatively engage in any cardio activity that can put your heart rate in the anaerobic range, such as running or cycling. With HIIT, you have to work hard to get the most out of it, and therefore also essential to maintain a constant level of exertion during working hours.

High-Intensity Lifting: Studies show that weight lifting is the most critical variable in strength training that improves fitness. When you plan your workouts, try to focus on both muscle strength and muscle endurance. Doing sporadic repetitions with more weight will help you boost your strength, and doing more repetitions with lighter weights will help boost endurance. You need both in your everyday life.

Switch Your Workout Routine: Changes in training are necessary for building stamina and endurance. The human body will get used to practising after two weeks. If you always do squats, try bilateral movements, like lunges. It helps if you move your muscles differently that you’re not used to a particular exercise. Maximize your workout by keeping your exercise fresh and original. Keep workouts fun and your muscles adequately challenged, thus consistently building stamina.

Stamina benefits a person to stay focused and feel energized to do mental and physical tasks throughout the day. Stamina and endurance contribute to your physical health and your mental, social and psychological health. With a stronger endurance, you can reap the benefits of better health and increased stamina in every aspect of your life.

Author Bio:

Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded 

SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.