When it comes to building endurance people tend to focus on cardio activities like running or cycling, and misses out on a very important aspect which is strength building. Now you must be thinking “how strength is related to the endurance or stamina.” Here is the answer — To increase your stamina and endurance, you need to enlarge your lung capacity, build the muscles around your heart and strengthen the muscles used in endurance activities. Here are few tips that will help you achieve this goal efficiently.
Less rest between sets: If your goal is greater endurance and stamina, then be prepared to sacrifice your rest time. Moreover, movements like squats, push-ups, and sit-ups are of greater benefits for this goal. Go for a series of 10 pullups, 10 squats, 10 push-ups, 10 sit-ups.
Strength and cardio should go hand-in-hand: Combining strength training with cardio is the perfect way to boost your endurance and stamina. The best practice is to use a bench press, immediately followed by pull-ups, and then run a mile as fast as you can… and repeat. This will also help you lose fat and gain muscle faster.
Choose compound movements: Squats, step-ups, push-ups and pull-ups are the basic compound movements which require using more than one joint. These compound movements stimulate your body and increase stamina.
Go for fast-paced, high-intensity lifting: High-intensity lifting improves your metabolism, while excessive endurance only training slow down your metabolism. So if you have just been stuck to heavy weights, it’s time to increase reps now.
Change is necessary: Human body gets used to workout after two weeks. Thus, a change in your workout plan is a necessity. Remember that switching up your workout is essential to building endurance and stamina. To protect your muscle from being overused, you need to move it in a different way.