Without pushing your limits while exercising, you’ll never build up the stamina you need to be at the top of your game.
Endurance workouts will help you increase the time and intensity of your exercise sessions. Although you should consistently challenge yourself during exercise, make sure not to overexert yourself or you may increase your chance of injury.
Make the Time
An occasional workout session will not build up your stamina. According to the American College of Sports Medicine, you should aim to train a minimum of three to five days per week to increase your endurance. Endurance workouts should last anywhere from 20 to 60 minutes. The lower the intensity of the exercise, the longer your workout should be. Workouts should be continuous and keep the heart rate elevated. If you only have time for a short workout, you can break up the sessions into small increments as long as they last a minimum of ten minutes.
Activities for Increased Stamina
The type of activity you choose is an essential part of building up your stamina. The exercise needs to work large muscle groups and elevate your heart rate to what is known as a “training rate.” For stamina training, you should be at 65 to 90 percent of your maximum heart rate. Types of activities that can help you meet this goal include jogging, running, step aerobics, stair climbing, kickboxing and rowing. If you’re new to endurance workouts, don’t burn yourself out the first time you get moving. Instead, exercise at a moderate intensity and gradually work your way up to exercising at 90 percent of your maximum heart rate.
Increase Endurance with Music
There are non-traditional methods that you can use to increase your exercise endurance. For instance, studies done at Brunel University found that working out to music can increase exercise endurance by as much as 15 percent. Researchers found that music both increased endurance and had subjects report that they had enhanced moods. Feeling good while working out to music can help you increase the time and intensity of each session.
As long as you’re in good physical health, constantly pushing yourself will help improve overall fitness and allow you to workout longer and harder each time.
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