To increase your stamina (or fitness in any aspect), you must follow the principle of progressive overload. You can follow these steps to increase your stamina to help you with your goals :
1. Walk long distances
Simply moving your body for a prolonged period will enhance your stamina. For example, a 30-minute walk can be a highly effective way of increasing endurance, especially for beginners. However, even advanced exercisers will be able to reap the benefits of long-distance walking if they increase their intensity and speed.
2. Get in shape by lifting heavyweights
Research has shown that volume is the most critical variable contributing to fitness gains through resistance training. You can think of volume as the total quantity you lift during a given session, day, or week. To figure out volume, multiply the weight by the number of repetitions
If you perform three sets of ten squats at 10kg, you will multiply three times ten by 100 to determine your total volume. That comes to about 300 kg. The general rule is that your fitness will improve as you increase your volume. In addition, some supplements can help you build strong lean muscles in a short time. A good example is the best seller, Norateen Heavyweight II.
3. Get in some isometrics
Isometric exercises refer to any type of exercise that when muscles work but don't extend or contract. You can do isometric exercises with such moves as planks and wall sit. Incorporating isometric exercises into your fitness routine is crucial so your body can become accustomed to holding a position for a more extended period under stress.
4. Participate in sports
Furthermore, altering your fitness regimen might enhance your stamina and fitness, even if this is counterintuitive. Most sports are complex and require special skills that you might not be accustomed to. Swapping one workout per week for a sports game can help you hone other physical skills. Especially if you are accustomed to lifting weights, running, or other relatively monotonous movements.
The position you play in a football game may require you to sprint, jog, walk, swerve, kick, and even throw. By combining these different exercises, you can improve your strength and stamina in a fun and challenging manner.
5. Reduce rest periods during workouts
You should allow yourself a shorter rest time between sets (unless you lift heavy weights).
When performing a moderate-to-high-intensity exercise, decreasing rest intervals improves body composition and physical performance. When your rest intervals are shorter, you're getting more work done in less time, boosting your endurance.
6. Run up and down hills and stairs
Try varying your running type instead of increasing your distance or time. Adding hill runs into your routine can greatly benefit your stamina if you live near hills or hiking trails.
As an alternative, steps also work. However, when you run in a steep, uphill manner, your lungs and legs are challenged.
7. Rest and recover
You should ensure that recovery days are incorporated into your workout schedule. Despite popular belief, exercising alone does not improve your fitness; instead, it's the process of repairing and rebuilding that does. Performing an intense workout every day prevents your body from recovering, thereby preventing it from repairing your muscles. Therefore, taking breaks from activities is essential to your progress.