ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Build Stamina, Strength & Endurance

Updated on March 18, 2016

The trends of old normally had enthusiasts doing one thing or the other. Focus on purely stamina, or focus on just strength. Meaning, one extreme is pure cardio while the other is lifting.

Well the good thing is we’re in the 21st Century and we don’t need to stick to boring one-dimensional exercises that benefit one aspect of your life while forgoing the other. What I’m trying to say is you can do BOTH. Mix em’ up. Go half’n’half. Logically speaking you can’t focus on one over the other anyway. The two must go hand in hand.

Get in the Mix

When you’re only focusing on building muscle, you’re losing on building stamina; you’re only focusing on stamina, you might lose on endurance. You need a workout that excludes the word ‘only’. Meaning no more cardio only or lifting only days. Weave your exercises in a way that involves pumping muscle, and works up the cardiovascular system – meaning your heart. A good example is to follow weight lifting exercises with body-weight exercises.

For example:

Do your allotted set for the intended body part of the day like bench pressing for the chest, and quickly following it up with the jump rope for a minute, or leg raises.

Rest When You Die

If you’re literally physically unable to do an exercise – then don’t. Otherwise, you can rest when you’re dead. Endurance isn’t built through comfort. You must ‘endure’. Reduce your cool-down timings between each set, and increase your exercises with reps, or an added set.

Meaning:

Do a weight lifting exercise followed by 3 sets of 10 reps of various exercises such as burpees, sit-ups, push-ups, 10 second plank etc. all in quick succession by giving yourself ‘half’ the usual resting time.

Quality of Fuel

Your engine is your internal system, it’s requires fuel, and it gives drive. The first thing you ought to keep in check is your DIET. Eat complex carbs that are stored to give you energy when you need. Complex carbohydrates break-down in your body efficiently, dispersing required energy to up your levels for better performance. Protein is absolutely necessary to bring those broken down muscles back to their form. You need muscle to move. The stronger and more ‘energized’ the muscle, the harder it’s boost.

Compound movement VS Isolated movements

Compound movements activate the entire body to move. Examples are pushups, squats, burpees. It requires involvement of more muscle groups at one time, unlike isolated movements that focus on just specific muscles.

Intensity Training

When it comes to running, a great way to build endurance is to start your exercise with a slightly faster than normal paced walk for 10 seconds and dashing straight into a sprint for the next 2 minutes and back to walking a slow pace for 15 seconds (rest period) and dashing again, increasing durations of rest AND sprint with each repetition.

With lifting weights; try to lift lighter and easier weights to lift with a faster pace. Faster reps works the heart, working the heart brings the sweat.

Comments

    0 of 8192 characters used
    Post Comment

    • MartinRoy87 profile imageAUTHOR

      Martin 

      2 years ago from London

      Thanks! The more will come :)

    • Hanzamfafa profile image

      Mike Leal 

      2 years ago from London

      Great Hub. Thanks for sharing.

      i always wanted to stay fit.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)