If you’re looking to improve your fitness, then endurance should be the main focus. Find out how to increase your endurance and stamina.
While many people may use the words “stamina” and “endurance” interchangeably, there are some important differences. For example, stamina refers to the mental and physical ability to sustain any activity for an extended period. On the other hand, endurance specifically refers to the body’s physical ability to sustain exercise for a long period.
Endurance is also composed of two parts: cardiovascular endurance and muscular endurance. Whereas cardiovascular endurance is the ability of your heart and lungs to provide your body with oxygen, muscular endurance refers to the ability of your muscles to work out continuously without getting tired.
Stamina isn’t necessarily a component of physical fitness, but it can be the result of becoming physically fitter. For instance, let’s say you’re currently physically inactive and feel tired. If you begin a 3-month exercise plan, you may feel more energetic by the end, which is an increase in stamina. Not only that, but you may perform better, which is an improvement in endurance.
Increasing Stamina and Endurance
If you feel tired and lethargic and that you’re not performing well during your workouts, don’t worry – you can improve your stamina and endurance. For example, you can increase your nitric oxide levels through supplementation and also perform cardio exercises that challenge your lungs and heart.
Nitric Oxide Supplements
According to studies, drinking beetroot juice just two to three hours before exercise can help improve your performance. The reason? Beets are a high dietary source of nitrates, which convert into nitric oxide in the body.
Nitric oxide is a natural vasodilator that relaxes blood vessel walls, widening them and increasing blood flow as well as the delivery of oxygen and nutrients to your muscles and the rest of your body. Taking nitric oxide supplements, typically found as l-arginine and l-citrulline supplements, can help boost nitric oxide production and may promote endurance performance as well as blood pressure and overall heart health.
According to the SAID principle (Specific Adaptation to Imposed Demands), your body will adapt to whatever specific type of exercise you regularly perform. In other words, if you plan a workout program that focuses on your endurance, then it will improve over time.
If you want to improve your stamina and endurance, keep in mind that you’ll need to gradually make your workouts harder by increasing either the distance, speed or amount of time you exercise. You should also aim to work out at least 150 minutes per week, try yoga or meditation, try HIIT training, stay hydrated, and find exercises you enjoy. The best thing you can do for your heart health is to exercise on a recurring basis, so find the workouts that you love and stick to them.