Improving stamina and endurance is one of the biggest reasons people go to the gym.
The rise of different training methods has made it even easier to achieve improved endurance and stamina. Below, we will take a look at some of the things people are doing to improve their stamina at the gym.
Less Time Between Sets
Most people have a 30 to 90 second recovery time between sets. While this is great, if you want to improve your endurance, you have to reduce the amount of time between your sets. Your muscles should be burning at the end of exercising, and you should also be sweating and breathing heavily. You should only stop when you have to or if you feel an injury coming.
Choose Exercises That Target More Than One Joint or Muscle
Compound exercising requires that you do exercises that target more than one joint, muscle or group of muscles. This will not only improve your endurance but it will also help these different joints and muscles become accustomed to working together. Exercises that isolate one joint, muscle or group of muscles will not help improve your endurance.
Integrate Fast-paced, High-intensity Lifts
Lifting weights at a fast pace has two advantages; it helps improve your strength and stamina at the same time. Fast-paced, high-intensity lifting also helps spur your metabolism into action and is a very good way to lose weight if you have to. Also, note that doing endurance-only exercises slows your metabolism down since it eats away at muscle tissue.
Even if pushing yourself and changing the way you work out will help improve your endurance, do not forget that your body needs rest. Slowing down and doing something else you love is a good way of getting this balance but sleep is even better. Get adequate, high-quality sleep so your body has what it takes to go the following day. The best way to ensure this happens is to check out reviews of the best mattresses with memory foam and make the investment. This type of mattress will give you a good balance between support and comfort for better sleep.
Alter Your Routine
Doing the same routines every day can make your body fall into a lull. Try switching up your training routines so that your body becomes accustomed to going or working whenever you need it. If you are used to running, you could try cycling instead.
Integrate Explosive Exercises
Explosive exercises, such as jumping over three stairs or from the floor and onto a stool, take a lot of energy. They also help with endurance and stamina. Once you get used to doing it a few times, you will find that it becomes easier. Burpees, jumping knee tucks, pushups and burpees are all good examples of explosive exercises you could try.
Combine Strength and Cardio Training
This goes with the whole idea of compound training. If you combine these exercises, you will be challenging your cardiovascular and skeletomuscular systems at the same time. Instead of doing only cardio exercises, which have been shown to lower endurance, add strength training to your routine. If you cycle a bit, do some lifts and you should see your endurance improve. Another good example is jumping rope, then doing an overhead press, then squats and sit-ups. Once you are done, repeat.
Increase the Duration of Your Exercises
Building endurance can be a long process. Start gradually increasing the amount of time you spend exercising. Start by doing it once a week and then add more days as you become more comfortable and used to long training sessions. If you feel that you are exerting yourself too much, try to reduce the intensity of your exercising while still having long workouts.
Add Ultra-intense Workouts
This should be done once a week. To build your endurance, pick a day of the week and go as hard as you can. Ensure that the intensity of the training is manageable to ensure that you do not injure yourself.
Improving your endurance can seem challenging but it is doable. The only thing to keep in mind is being careful not to exert yourself too much to the point of hurting yourself. The tips outlined above should be a good place to start if you want to improve your endurance.