Posted on January 10 2018
Fitness requires stamina. One of the biggest challenges, though, is building it. Building stamina not only will help you and your fitness journey but will also help you outside the gym as well in your everyday life. Having stamina means you'll have more energy for your day-to-day activities. It is important to note that stamina and endurance are not the same thing. Stamina is the ability to put your body through a steady pace (or stressful physical situation) for a determined pace. Endurance, on the other hand, is the ability to go as far as you need to go no matter what pace you keep. The two terms are not interchangeable. Either way, building stamina will help build endurance. Here are some tips for how to build stamina in the gym.
Start slow and build gradually- Many people mistakenly think that if they go hard in the gym their stamina will build. The truth is, you will want to start slow and build gradually to build your stamina and ultimately your endurance. When I started building my stamina, I used one specific machine in the gym. This was the elliptical. The elliptical is great for building stamina because it is challenging and full body. I also love how the elliptical can be made more challenging by just upping the controls on it to produce more resistance. I started with 15 minutes on it. A couple weeks later, I moved up to 20 minutes and so on. As I went up during my time on it, say at the 10-minute mark, I upped my resistance level. I did this for a few more weeks and eventually could work up to a full 45 minutes on the machine with varying levels of resistance.
Work on your core- Many people don't consider that you need to add strength training to build stamina. This is because our muscles can help us with flexibility as well as control of our bodies. Work on your core at first for stamina building. Your back and ab muscles will help a lot with supporting you when doing activities such as running, jogging or even lifting other weights. This will in turn help build your stamina.
Try interval training on equipment- After about 1 month of using the elliptical machine, I moved on to the treadmill. I was extremely surprised to find that I could run a lot longer on the treadmill then when I had first tried it just 1 month previously. This is because I used the elliptical to build my stamina. I like to make sure I switch it things back and forth to stave off boredom as well as build stamina in different muscle groups.
Pay attention to your heart rate- Since stamina building is about cardiovascular workouts, it is vital that you pay attention to your heart rate. To truly build stamina, you must make sure that it is about 70 to 90% of your maximum heart rate for a period of time during your cardiovascular workout. You can determine this by taking to 220 and subtracting your age. you want your heart rate in this zone for approximately 20 minutes. If 90% is too hard, try 70%. Do what feels right for your body, but don’t overdo it.
Stay well hydrated and provide your body with enough fuel- Muscles require the proper fuel and hydration to work well. When building your stamina, it is extremely important that you stay hydrated and make sure that you are taking in a good balanced diet. Be sure to fuel with plenty of protein as well as some carbohydrates to give your body the fuel it will need in the gym.
Make sure to get enough rest time- Just as important as exercise is, so is rest. Make sure that you are getting 7 to 9 hours of sleep every night especially if you are on a fitness journey. Your body will need this time to repair muscle as well as make sure that you have enough energy to work out the next time you hit the gym. You will find it much harder if you don't get enough rest.
Read more by Christine here.