Do you feel out of breath after a short jog around the park? Does climbing a few flight of stairs make you exhausted? If you are facing these issues, then the problem exists with your stamina. It is not just marathon runners or athletes who need to have stamina. You need to have good stamina if you want to get through the day feeling pumped up and energetic. Even if you have a ripped physique, you can still be low on stamina. So, how do you build it up? Here are some tips that can help.
Start with stairs
The ‘equipment’ most easily accessible for you to get your blood pumping and heart racing is through climbing the stairs. You can start running up and down the stairs and do it until you are physically unable to climb another step. The goal is to increase your heart rate and this enables your body to consume oxygen in a better way. Increase a round every couple of days for give your stamina a boost.
Time your resting period
A common mistake that people make during training is that they take longer breaks when they are pushed to the limit. This means your heart rate will no longer be elevated and it can defeat the entire purpose of stamina training. The easiest thing you can do is cut down your resting time by 30 seconds and see how it impacts the body. Reduced resting times between sets can help you increase your strength and endurance.
Single muscle training is not enough
It is great to work on a single muscle group every day, but the type of training you choose can also depend on what goals you have. If you want muscle strength and volume, then single muscle training is good enough. But, if you want to boost your stamina, then you need to take a different approach. This is where you choose compound movements, such as squats, deadlifts and burpees. These are the exercises that use two or more muscle groups simultaneously. They can get even the smallest muscles going and boost your oxygen uptake significantly. Compound movements are also beneficial in building strength and can help you cut down fat.
Turn up the intensity
Working at a steady pace is very comfortable and it also makes it easy to add more reps. But, you should bear in mind that intensity is important when it comes to stamina. Your exercises need to be more intense. To build stamina, you can incorporate a few exercises that get your heart rate up fast in your existing training routine. Even if it is for a short while, it can make a big difference. When you feel out of breath, even uncomfortable, it means the intensity is enough to boost your stamina.
Add some variety
In addition to intensity, you also need to add variety to your workouts because your body will eventually adapt and get used to it. When you switch between different exercises, your mind is interested and engaged and this can give you better results.
