How to increase stamina-10 tips on how you can do it

How To Increase Your Stamina? Before we talk about this, let us first understand-What is Stamina?

What is Stamina?

Stamina is defined as the ability to keep yourself active while doing an activity for a certain period of time.

Some people relate stamina to endurance as well, but there is a slight difference between the two.

It is usually measured in the amount of time one can do a task before he takes a break. Whereas, endurance is more in terms of quantity, how many times can one do a task?

Endurance is a long term measurement, while Stamina is more like a short term one.

Benefits of Stamina

Having a good stamina is very important as it helps one to carry on activities and tasks for a long period of time. It helps people to stay focused and gives a positive feeling to the mind and body.

how to increase stamina

Here are the top 10 tips on how to increase your stamina:

1.Go for a Run

Start running today, measure how long can you run non-stop. Increase the distance marginally every day. Also note…a proper warm-up and cool down is very important so you do not injure yourself.

You can also study running techniques to make the movement more efficient over the internet and apply it.

Stamina is not a sprint, but rather a marathon. It takes a good amount of time to build up stamina.

man running

2. Eat Right

Your diet is extremely important and if you are not keeping tabs on what you eat or consume, it might backfire.

There are certain food that naturally help in boosting your stamina such as leafy vegetables, oatmeal, banana, carrot, lean meat, fish, eggs, etc.

healthy food

3. Caffeine

As per a study conducted, it is believed that caffeine has a placebo effect on people.

In the experiment a group a swimmers were given 3 mg of caffeine before their sprints, and every time they followed up with better results due to intake of caffeine.

But, you have to be careful, you do not intake high doses of caffeine as the body can get used to it and reject its effects if taken regularly.


4. Have Your Carbs

It is vitally important to include carbs in your diet such as bread, oatmeal, bananas, and almonds.

This is because when you incorporate carbs in your diet it produces the sugar and starch in your body to give you the boost of energy required to keep going during your endurance stint.


5.Breathing Excercise

It does not matter if you have quads as strong as steel unless your lungs are not in good condition.

Breathing is the essence of any exercise and it is important the lung capacity can go the distance of your workout. This. is vitally important on how you can increase stamina.

For this, it is advisable to do 5-10 minutes of breathing exercises every day or if you want to go a step ahead, you can do Yoga to boost your performance.

breathing man

6. Ashwagandha

As per a study, 25 athletes took 300 mg of ashwagandha twice a week for 12 weeks.

This group showed improved performance and cardiovascular improvements as against a similar group were placed on placebo.

Apart from this Ashwagandha has certain other benefits listed as below:

  • Reduces Blood Sugar Levels
  • Reduces Cortisol Levels
  • Has Anti-Cancer Properties
  • Reduces Stress and Anxiety
  • Boosts Testosterone
  • Helps in Increasing Muscle Mass and Strength

7. Switch Between Excercises

It is always advisable to mix up your routine, so your body is not used to it, which only makes the results less effective than desired.

Mix up your cardio-weight exercises…do bodyweight exercises that indulge more muscles of your body such as lunges/pull-ups etc.

Go for Water-based exercises and water provides 12-15% more resistance against your muscles as opposed to air.


8. Have Enough Water

It is very important for you to keep yourself hydrated during the workouts as one can lose up to 1 liter of fluids in one hour during an intense session.

So, to avoid any injuries, cramps it is advised to keep your fluid levels up during these hours, or else it will make a big dent on your performance and affect your stamina Big-Time!

man drinking water

9. Reduce Rest Time

During your exercise routine, the proper rest between two sets is suggested to be between 30-90 seconds, but if you want to push your cardiovascular system to its limits, reduce the rest time between 2 sets to 10-20 seconds.

This will really push your system and greatly help in improving your stamina.

Also it is highly recommended to change your exercise schedule so your body does not get used to it.

If you run the same length every day, the body gets used to it and there is no improvement until you push yourself.

exercising man

10. Proper Sleep

This is the most important step and if you do not,there is a high chance you will burnout

One needs to have a proper sleep of 7-8 hours to recover from the over exertion of muscles.

If not done, there can be long term injuries and that can put a serious halt on your progress.

Here is a list of ways you can sleep faster.


I hope you have found your answers as to how to increase stamina.

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