BUILD YOUR STAMINA

BUILD YOUR STAMINA

Stamina is generally understood as being the ability to continue an activity for a long time. That means a combination of physical fitness (both strength and cardiovascular) and mental focus. The ratio of these depends on the activity. For example, snooker will have very different requirements from squash, but both need some kind of staying power.

Try these ideas to help you go the distance in whatever you are doing.

START SMALL AND WORK UPWARDS

If you are new to fitness or returning from injury, don’t expect to be running marathons in a week.  Stamina does take time to build, and changes can be imperceptible at first. Don’t be disheartened, because you will realise after a while that your workout really does seem easier.

MIX IT UP

Cardio work such as running, cycling or swimming is an obvious way to improve endurance, but staying power is not necessarily all about lung power. Yoga and pilates both work the core muscles that are essential for keeping anyone upright without aches and pains.

BE SCEPTICAL OF THE MAGIC

There are no shortcuts to fitness, and building stamina is no exception. There is a ready market for so-called ‘superfoods’ and supplements, but there is very little hard evidence that they work. Start with a review of your diet to ensure that you meet the nutrition basics. Adding some extras for heavy training, or even a bit extra caffeine at the start of a long day won’t hurt in moderation.

REST MATTERS AS MUCH AS EXERCISE

Muscles build by being damaged, and then repairing that damage. That means recovery time and rest is essential to improve fitness, and the same goes for stamina.

THINK POSITIVELY

Exercise in itself has been shown to improve positive thinking. Set yourself realistic expectations, which means that you can take pride in your achievements. As your stamina increases, so can those targets and so can your happiness levels as you reach them.

Build your stamina – well worth it for both exercise and everyday life.


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Ashley C.
17 November 2018

Ashley C.

I need to be reminded about the resting being as important as exercise - that's easy to forget when you love exercising every day.

Amber J.
30 October 2018

Amber J.

Very wise, especially the be skeptical of magic. Shortcuts are just about making money for other people.

Charlie M.
28 October 2018

Charlie M.

timely advice; I've got lucky with a marathon place for next year so stamina is something I will definitely need. It seems such a long way off but I need to get in gear now.

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