How to build Stamina and improve Endurance
Are you an athlete looking to improve your stamina, strength and endurance or are you just a fitness freak looking to acquire a gorgeous and athletic physique? These 5 tips will help you increase your stamina and endurance.
Once upon a time, sounds a little melodramatic, but hey, It was once upon a time, I saw this labour working in the heat. He was towing away infinite number of huge cartons from a shop into a truck. And I wondered, he, with his small biceps and super lean body, with no apparent strength at all was displaying such a spectacular stamina and endurance that I bet no professional body builder could match. And I begin my research on building stamina and endurance.
I did an extensive research. My research was primarily focused on all the Gym Rats. I figured that people really do need to have stamina. I mean a decent fitness enthusiast may be able to lift a weight of 100 Kg in one go, but I am sure that he will definitely not be able to lift 10 Kg weight, take it from point A and drop it to Point B, 50 times. If he can, it means that he has both stamina and endurance.
Follow these simple workout adjustments to increase stamina and get a lean athletic physique:
Focus on a mix of weight lifting and cardio
When I say mix, I mean an instant mix. Many body builders tend to do Cardio exercises on their off days, which is fine. But if you are looking to increase your endurance and stamina, try doing it every day. Forge your schedule in such a way that you do both of these together. For example, you may use a treadmill for 15 minutes, then immediately go on to Squats and immediately after that go for Skipping.
Reduce the interval time between sets
When your focus is to build stamina, you don’t want that raised heartbeat of yours to normalize. Keep it up by reducing the interval time between each set and each exercise. An ideal interval time would be 30 seconds. Do not rest for more than 30 seconds. With improving performance, try and reduce your interval time as you progress with the amount of weights and the duration of your cardio.
Less weights, more weights… It don’t matter. Intensity does
We have all heard that in order to build endurance one must do more reps with lighter weight. Well, it’s neither true nor false as long as you keep the intensity there. Indeed with higher weights, you will need more rest. Your focus should be to maintain a balance between the time of rest between each set and the amount of weights you lift. Personally, I have kept a ceiling of 12 reps. once I reach 12 reps (in a set of 3) for 3 consecutive times I work out that particular muscle group, I increase the weights by 2.5 Kg.
Use Free-weights and compound movements
Like Arnold (because everybody seems to admire him so much) I use free weights whenever I can. Free weights do not restrict your muscle movement and they help your muscle grow in every possible direction. Compound movements are necessary to build stamina, endurance and strength. Even if you are not shooting for Stamina, try free weights for exercising as much as you can and avoid machines. If you are looking to build endurance and stamina then your first choice has to be a dumbbell or a barbell rod. The downside of using free-weights is the risk of injury. But that can easily be avoided by… you know… being careful and doing the exercise right.
Be a free spirit
Do not obey one single workout regime. Once you start doing that your muscles become accustomed to the same movements. They do grow but you do not build endurance or stamina because your muscles are not trained to do anything other than what they are used to doing, in a restricted manner. Try mixing your workout regime. Try changing your exercises even if it is a slight change. For example, if you Bench Press regularly using a Barbell rod, try doing it with dumbbells the next time. Try different exercises each time you work a muscle group.
Use explosive exercises
No you don’t need to blast the gym. By explosive I mean… well… have you watched a great Movie Series called Rocky? If you haven’t you should. The movie is all about training Rocky (Sylvester Stallone) to be a great boxer. The training that Rocky goes through in the movie has inspired millions of people around the world. He uses explosive exercises like Clapping Push Ups, One handed push ups, burpees, box jumps and jumping knee tucks that too with minimum possible intervals. You try it too.
If you want to build endurance and stamina to equal a professional, you must heed to these tips that I have listed above. It will not only make your body strong, muscular and athletic, but will leave you feeling terrific by the end of each workout.