“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.” -Buddha
Endurance and stamina is the ability to withstand athletic performance while sustaining a prolonged physical and mental effort. Whether you’re striving to run faster or longer or to boost your fitness performance, having the proper endurance comes with a lot of healthy benefits. Having a healthy stamina promotes a healthy lifestyle for both our long and short term health goals. Here are five ways you can use in your fitness routine to build a healthy endurance.
1. Work in high-intensity exercises
Combine weight training with HIIT (high intensity interval training) exercises. Using compound exercises with explosive movements keep your heart rate up and builds your stamina. You could even intensify your weight lifting by increasing your reps while decreasing your weight. The key to increasing stamina is increasing intensity level. If you’re out of breath and you feel a burning sensation, you’re doing it right.
2. Decrease rest time in between sets
If your goal is endurance, challenge your mind to cut your rest time in between set in half. This builds your stamina and keeps your heart rate up at a pace where results is optimized. If you need to, time your breaks and gradually decrease your rest times as you go.
3. Increase variety of exercises
Keep big and small muscle groups moving! Switch it up. Don’t get stuck in your same, boring fitness routine. Another key to building endurance is challenging your body in movements that it’s unfamiliar to. If you’re always running on the treadmill, try cycling or rowing instead.
It’s common for people to build their stamina in regards to running or doing cardio faster and longer. Always set goals for your running times and track progress as you go and try going each session to beat your times. Tempo runs are also a great benefit to boosting your endurance and stamina.
5. Maintain outside health
Everything you do outside the gym or track also affects your health greatly. From what you nourish your body with, how you sleep, and how you choose to recover your body all influences the way your body decides to boost its stamina.