When people are discussing stamina, it is referring to how long someone can perform an exercise without getting too tired.
Stamina isn’t a component of physical fitness but it is key for you to become fitter.
There are five main components of physical fitness; Cardiovascular endurance, flexibility, body composition, muscle endurance and muscle strength. Furthermore, there are two components of endurance which include cardiovascular endurance and muscular endurance. Additionally, they can be measured by performing exercises such as the bleep test. To test your muscle endurance, you have to include muscle exercises such as press-ups.
How To Improve Endurance and Stamina
If you consistently exercise with aerobic exercise, you will gradually see that your fitness is improving as it tests the lungs and heart. To improve your endurance and stamina, there are many activities that you can perform.
SAID
SAID stands for Specific Adaptation to Imposed Demands. This is where you dedicate several exercises to a body part. Due to consistent training, your muscles will become stronger. For example, if you target leg exercises three times a week, you will notice your legs will become stronger. However, performing these exercises is neglecting other muscles in your body which is why you need to find a balance.
Overload
This is another simple yet effective programme. This programme focuses on gradually increasing volume or intensity to improve your fitness. An example would be trying to improve your time for a 5KM run. Here you would gradually increase the distance, increase the speed you run and the number of times you run in a week.
150 Minutes A Week
As mentioned previously, to improve your fitness, you will need to be consistent. It is recommended that we get over 150 minutes of exercise per week for us to be healthy. That isn’t a lot of exercise for each day either. If you exercise Monday to Friday, all you need to do is at least 30 minutes of exercise per day.
The health benefits of this are endless as well. Performing exercises throughout the week will improve your quality of sleep and increase blood flow in your body. If you are successfully exercising five times a week for longer than 30 minutes, you will gradually become fitter.
Yoga & Meditation
Stress-relieving activities are also needed as your muscles need time to rest so they can repair. Include rest days throughout the week to ensure that your muscles have enough time to relax and grow.
HIIT Training
For us, this is the best type of workout you can perform to become stronger and fitter. Furthermore, there are so many variations of this exercise to ensure you are keeping it fun. HIIT stands for High-Intensity Interval Training. For example, hill sprints with you walking back down to give yourself a bit of air. You can also perform weight exercises for HIIT workouts as well.
Not only does HIIT improve your cardiovascular fitness, but it may also improve insulin sensitivity, blood pressure, and lose fat around your belly. If you wish to get shredded before your holiday, HIIT training is something to consider if you want to stay fit and look toned.
Find Exercises You Enjoy
If you want to become fitter, then you need to find an activity you like. There are many sports out there that will help improve your fitness. Swimming, running, Yoga, weight training, football and anything else you can think of will all improve your fitness. You will not stay consistent with exercises that you do not enjoy so ensure you find the right exercise for you. We understand that not everybody enjoys running so find a sport that you do enjoy and watch yourself improve over time.
Hydration Is Key
When exercising, you will produce a lot of sweat, meaning you will become dehydrated. If you are exercising in humid conditions, you need to ensure you are drinking double the amount of what you would usually. Additionally, if your exercising sessions are long, you also need to replenish the electrolytes in your body whilst exercising.
To Conclude
There are so many different exercises that you can do to improve your stamina. Moreover, if you want to become fitter and stronger, you are limited to a few. We would advise HIIT training for someone who wants to increase their muscle mass, improve their stamina and become stronger. Now, it is time to put on your favourite seamless gym leggings and get yourself out there, performing exercises that you love.