People often use stamina and endurance interchangeably, and with good reason. The two words have strong similarities, but there are some differences, according to health experts.
Endurance is a person’s ability to perform a workout at maximum performance, which is why it is more focused on high intensity. Endurance is how long a person can perform a specific workout in total without giving up, according to Healthline.
Repeating the same workouts week after week without trying harder or changing exercises can leave you feeling like you’ve reached a plateau in your physical performance. Here are some ways to strengthen stamina and endurance.
Add ranges
Interval training consists of several types of exercises and includes sets of high-intensity and low-intensity exercises. This type of training requires quick bursts of energy in short periods of time and involves taking breaks between sets.
It is believed that by performing high-intensity intervals that produce lactic acid during exercise, the body adapts and burns lactic acid more efficiently during exercise, according to Verywell Fit. This means athletes can exercise at higher intensity for a longer period of time before fatigue or pain slows them down.
A good example of embracing this type of exercise would be if you are training for a half marathon, instead of running long miles every day, set aside a few days a week to run repeat sprints or timed 800s.
Too often, endurance is sacrificed for simple, heavy strength training or steady-state cardio, Ben Wegman, trainer at The Fhitting Room, tells Byrdie.
Wegman added that to be a better athlete, he suggests adding resistance work to your daily exercise routine, as studies show that sprint interval training sessions increase aerobic performance and endurance capacity.
Incorporate plyometrics
Plyometrics is a form of exercise that requires a person to use quick bursts of energy to do things like jump over a box.
Plyometric training helps them improve functionality specific to their sport. This is particularly true in sports that require explosiveness, which is the ability to generate energy quickly and in short bursts, according to Medical News Today.
Plyometric training is beneficial, according to fitness experts, because:
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Increases muscle strength.
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Increases muscle strength while wasting little energy.
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Increases the reaction rate of the muscles.
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Improves agility.
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Work on strength training
Stronger muscles lead to more muscular endurance and endurance. When you’re nearing the end of your workout and giving up seems better than finishing the last few miles, that’s when your muscles need the stamina to kick in.
Muscles must contract repeatedly to propel the athlete along the course while resisting fatigue. Strength training, when performed properly, dramatically increases the amount of force that all muscle fibers can produce. Stronger muscles mean greater force production, according to Applied Fitness Solutions.
Eating Well shared some standard strength training exercises to use to build strength:
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Push ups.
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Push ups.
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Glute bridges.
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Squats.
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Deadlift.
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Bicep curls.
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Hiking.
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Planks.
Manage your stress
According to Nike, when working to increase endurance, how a person deals with stress, whether physical or emotional, can affect performance.
When you’re stressed, your body can’t focus on repairing damaged tissue because it’s in fight or flight mode. All other processes are on pause, according to Nike.
A study published in Pain Reports found that stress can exacerbate muscle pain, prolonging recovery time. Chronic psychological stress also impairs recovery from muscle pain and produces increased fatigue, researchers found.
Exercises like meditative yoga or nature walks can strengthen and alleviate stress levels, benefiting your physical and emotional health.
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