Warmer weather often brings with it a surge in motivation to get fit. If you’ve been steadily working toward increased fitness throughout the winter, you may be looking forward to longer, harder workouts. And that begs the question: “How do I boost my workout stamina?” We have four strategies to help you sustain your energy and endurance longer.
Longer workouts alone can increase your stamina but with limited effectiveness. For a noticeable improvement in your workout stamina, you need to prevent your cardiovascular system from going into “auto pilot.” The key is intervals—bursts of high-impact cardio challenge spaced by periods of rest.
There are countless interval training programs you may try, for instance:
Just as there are numerous types of intervals you can do, there are also countless interval segments. You may measure intervals in seconds or minutes; it all depends on the type of activity you choose to perform. For best results, consult with an ICWA trainer for exercises that will best help you achieve your fitness goals and intervals that provide challenge without undue risk of overexertion or injury.
One key concept to keep in mind when interval training is to make sure that rest intervals are at least as long up to twice as long as the length of the training interval. For example, when doing sprint-jog intervals, if you sprint for 30 seconds, jog for 30 seconds to 1 minute before your next sprint.
Just as you want to prevent your cardio system from going on “auto pilot,” you want to provide a similar challenge to your brain…and every aspect of your fitness program.
Although stamina does require a lot of cardio endurance, your cardio capacity and muscular endurance will benefit with a well-rounded fitness program that includes strength training, balance and flexibility.
How to choose to execute your fitness program is entirely your choice. You may elect to make workout days—e.g., alternating strength training three times/week with balance and flexibility workouts in between. Crossfit WODs offer varied workouts that challenge all core fitness components in one session. Whatever you choose, remember to allow your body adequate rest.
You may be seeking to build your fitness and stamina as a way to manage your stress. If you are going into a workout already under stress, it’s likely you’re going into it depleted of B vitamins and magnesium. To reach peak stamina, you need to supplement, which you may do through diet alone by eating, for instance, (fortified) whole grains and dark leafy greens (also a good source of magnesium). There are also loads of supplements—capsules, tablets, powders, etc.—that can boost your B vitamin and magnesium intake without increasing your caloric intake (for weight-loss conscious individuals) and/or requiring more grocery shopping and/or meal prep.
Your body cannot perform at its best without adequate hydration, but water alone is not usually enough to replenish your body. To improve how your body absorbs and uses water, you need to replenish electrolytes, too. Potassium is the electrolyte that most people lack in sufficient quantities. You can boost potassium stores by drinking:
Eating bananas and avocados can also boost potassium levels.
Because you will be building muscle as you build your stamina, you need to make sure your body has the building blocks it needs—proteins. Lean meats are the best sources of protein, so think chicken and fish rather than beef or pork.
The trainers at ICWA have extensive knowledge of exercise science and nutrition. They can help you put together a personalized training program and/or nutrition plan to help you improve your stamina and overall fitness. Contact us to get started with an initial consultation.
