Stamina is the strength and endurance that your body needs to be active over a period of time. It also reduces fatigue and exhaustion and helps you perform daily tasks with ease. All athletes focus their training around stamina building and is given higher priority compared to skill development. If you are looking to get fit, start a sport or running your first marathon, then stamina building should be your top priority.
Here are a few points to help you on your journey to stamina building :
1) A process overtime
The most important point to remember before starting is that it is a process that shows results over time. Increasing your endurance requires commitment and can be achieved when you exercise physically and mentally.
2) Start slow and increase gradually
To avoid over exhaustion or demotivation, every new journey must start with small steps. So start your training slow, yet gradually in terms of strength and mileage. In the beginning, start with fewer workout sets or running mileages and increase it on a weekly basis.
Strength or resistance training 2 to 3 times a week can drastically increase an athlete’s endurance and muscles thereby reducing the risk of an injury. Beginners can start training using their own body weight and gradually progress to using dumbells, kettlebells and slider disks.
4) Modify rest and interval time
If you run to increase stamina then try minimizing rest time during runs while slowly increasing mileage. This may be a difficult task to start with but can be achieved over time. It is important to keep in mind that recovery time is important both during and after a run. This helps in muscle recovery and reduces the chances of an injury.
5) Alternative sprint training
Alternative sprint training is a form of HIIT or High-intensity interval training which is practiced by most athletes to build stamina. During a HIIT workout, the athlete gives an all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, mostly active, recovery periods. This type of training keeps your heart rate up thereby building endurance.
6) Yoga and meditation
Yoga and meditation can build you mentally to high endurance sports and can greatly increase your stamina and ability to handle stress. Some yoga asanas focus on certain muscles in the body and help develop a stronger core thus making it a good routine for strength training.
The type of music you listen to can heavily influence your training. Intensive research has shown that listening to music can have significant effects on our endurance during exercise. High, upbeat synchronized music can increase cardiac efficiency thereby increasing the level of performance.