How to Increase Stamina for Fitness

Activities such as walking can help build stamina.

Building stamina allows you to increase your level of physical activity. The muscles and heart become stronger and more efficient in use of oxygen and fuel. Start with activities of short duration until your body adjusts to new levels of activity. Increase your activity duration by 10 percent. Building stamina is not a difficult process. It improves overall health and ability to live a more active lifestyle. Stamina can be increased from a number of activities including walking, bicycling, running and swimming.

Things You'll Need

• Water
• Carbohydrate-rich foods (pasta, whole grain and fruit)
• Protein-rich foods (lean meat, nuts and dairy)

Instructions

1. Select an activity. It should be something that increases normal daily activity. Walking, jogging, swimming, bicycling and aerobic dance are good activities that will improve stamina. A combination can be used to add variety and enjoyment to the exercise routine.

2. Plan the program. A good plan is to perform the activity for a manageable duration, such as a 20-minute walk at a rapid pace. Once the body adjusts to this level, the activity can be increased 10 percent, a 22-minute walk.

3. Rest one day each week. Scheduling one rest day provides time for the muscles in the body to recover and increase stamina and strength. It does not necessarily mean complete refrain from activity, only the exercise routine.

4. Eat a good source of carbohydrates and proteins after activity. Muscle fibers require energy from carbohydrates and raw materials supplied by protein for recovery. It is during this time muscle strength and stamina increase. Eating a source of both after completing the activity aids recovery.

5. Hydrate during and after activity. Dehydration from sweat causes fatigue and inhibits stamina-building exercise. Sweat rate can be determined by measuring weight before and after exercise, less the volume of fluid ingested. An individual should plan to replace fluids equivalent to sweat rate.

6. Eat nutritious foods. Good eating habits provide the body with necessary nutrients to remain strong. A good diet includes a mix of healthy foods containing protein, carbohydrates and healthy fats. You should also eat sufficient fruits and vegetables with plenty of antioxidants to remove toxins incurred during normal activities and exercise.

7. Sleep sufficient amounts -- seven to nine hours -- every night. Fatigue is counterproductive to the goals of a program designed to build strength and stamina.

Tips & Warnings

• Building stamina is not a quick process. It requires patience and a desire to stick with the program. Over time, as the body becomes stronger, activities and exercise become easier.

• If you have not been active, get a physical exam to uncover any medical conditions that require attention before beginning an exercise program. Your doctor can also suggest an appropriate level of exercise for your current state of conditioning.

References

• Build Muscle: Muscle Damage and Growth
• Body Building Tips Guide: Increasing Stamina Level
• Medicine: Build Endurance Progressively

Resources

• Fitness Health Zone: Stamina and Endurance Workouts
• Invigorate 360: Methods for Improving Stamina