The Most Effective ways to Increase Endurance and Stamina in 2023

 

Increasing endurance is key to getting in better shape. In this article, we will discuss the different types of endurance, top ways to increase it, and the importance of having stamina. 

Muscular Endurance vs Cardiovascular Endurance

There are two basic types of endurance: muscular endurance and cardiovascular endurance:

Cardiovascular endurance. This is the body’s ability to push itself without feeling tired.  It refers to the fitness of the heart, lungs, and blood vessels. An example of cardiovascular endurance is running 1.5 miles within a certain period of time.

Muscular endurance. The ability of a muscle or group of muscles to exhibit strength and power is muscular endurance. This is often measured by the ability to maintain repeated contractions against resistance for an extended period of time. Muscular endurance can be gauged by counting the maximum number of squats, pushups or sit-ups a person can perform.

Top Exercises To Improve Cardiovascular and Muscular Endurance

Here are the most popular exercises for building muscular and cardiovascular endurance.

Popular Muscular Endurance Exercises	Popular Cardiovascular Endurance Exercises
Lunges	Jumping rope
Plank	Burpees
Pushups	Cycling
Squats	Jumping jacks
Abdominal crunch	Mountain climbers
Weight training	Running

Improving Muscular and Cardiovascular Endurance

Here are some of the top ways to build cardiovascular endurance.

Set a goal.

This first step is key. This allows the mind to visualize a goal that must be met. It will then begin to find ways to meet this goal subconsciously and accept the increased intensity that is needed.  

Gradually increase training time.

Building endurance doesn’t happen overnight. It takes time for the body to adapt and achieve the conditioning necessary to increase endurance. For example, runners can run (or walk) an extra 5-10 minutes after completing their workout to increase endurance. This allows the body (and mind) to accept longer training sessions. For muscular endurance, this could mean doing 1 more set of muscular endurance exercises or slightly increasing the weight.

Go for a walk.

Walking helps improve both muscular and cardiovascular endurance. Walking is a low-intensity exercise that yields the following benefits:

• Strengthens bones
• Increases cardiovascular fitness
• Increases the range of motion
• Shifts body weight from the joints to the muscles

Walking can be performed before workouts as a warmup, after workouts as a cooldown, or as a solo workout on rest/recovery days.

Periodically change your workouts.

The body has the amazing ability to adapt over time. This means it can discover ways to use the least energy to perform certain exercises or complete workouts. As a result, changing exercise routines every 2-3 months is often advised.

For runners, this can mean changing the intensity of your runs. For those seeking muscular endurance, this could mean using dumbbells instead of barbells or lifting 6-8 reps at a heavier weight instead of 10-12 at a lighter weight.

Another option is to incorporate High-Intensity Interval Training workouts into your exercise regimen. Also known as HIIT, these short, high-intensity exercise sessions range from 10 to 30 minutes. HIIT exercises can be performed 1-4 times per week instead of your normal exercise program. The following are popular HIIT exercises:

• Burpee
• Crunches
• Squats
• Side lunge
• Sumo squat
• Sprints
• Butt kicks
• Bicycle crunch
• Jump squat
• Plank
• Jumping lunges
• Pushups
• Mountain climbers
• Jumping jacks

Here is a sample HIIT workout:

• High knees: 5 sets. 20 seconds work, 40 seconds rest
• Burpees: 4 sets. 30 seconds work, 60 seconds rest
• Side plank walks: 5 sets. 30 seconds work, 60 seconds rest
• Side lunges: 5 sets. 30 seconds work, 60 seconds rest
  
  

Getting adequate rest/recovery.

Allowing the body to rest and recover between workouts is essential to increasing endurance and improving performance. Studies indicate that increased sleep duration and improved sleep quality in athletes are associated with improved performance and competitive success. In addition, better sleep may reduce the risk of both injury and illness in athletes. [1] The average person needs 7 to 9 hours of sleep per night for optimum health.

Staying hydrated.

Being dehydrated can hurt exercise, severely impairing both mental and physical performance. This water reduction in the body causes changes in the body’s cardiovascular, thermoregulatory, metabolic, and central nervous functions. Dehydration in the heat can cause an even greater reduction in performance. [2]

In addition to drinking water, the following foods are some of the best (and worst) for hydration.

Best Foods For Hydration	Foods That Cause Dehydration
Blueberries	Sugary drinks
Tomatoes	Alcohol
Pineapple	Salty foods
Grapefruit	Coffee
Lettuce	Asparagus
Cucumbers	High protein consumption
Melon	Artichokes

Drinking 7 to 10 ounces of water every 10 to 20 minutes during exercise and 8 ounces of water after exercise is advised. 

Note: consuming electrolytes can replace the minerals lost when exercising in extreme heat for more than 60 minutes. Electrolytes leave the body through sweat and urine. Consult with a physician before exercising in extreme heat.

Stay consistent.

Training consistently is vital to building endurance. Training regularly will increase aerobic capacity, increase strength, and improve overall endurance. Consistent exercise yields other benefits as well:

• Control weight
• Boosts mood
• Improves sleep quality
• May help decrease risk of certain health problems

Exercise consistency and exercise performance were shown to be a common theme among those who were successful in maintaining weight loss. [3]

Best and Worst Foods For Endurance

Food plays a critical role in exercise performance. The following are the best and worst foods for endurance.

Best Foods For Endurance	Worst Foods For Endurance	Top Recovery Foods
Water	Ice cream	Water
Carrots	Donuts	Trail mix
Oatmeal	Beans	Chocolate milk
Cherries	Fruit juice	Greek yogurt
Kale	Alcohol	Seaweed
Nuts and seeds (walnuts, chia seeds)	All-purpose flour	Protein (eggs, turkey, fish, etc.)
Bananas	Sausages	Turmeric
Sweet potatoes	Pre-made smoothies	Nuts and seeds
Wild salmon	Fried foods	Cherries
Brown rice	Soda	Spinach
Coconut water	Artificial sweeteners	Coconut water

Note: knowing when to consume certain foods is key for maximum efficiency. For example, while pasta is considered great for endurance, it's most effective when taken the night before a workout to increase your muscle’s glycogen reserve. 

Endurance vs Stamina

While the most emphasis is placed on endurance, stamina is also important. Here are the definitions for each:

• Endurance. The body’s actual muscular and cardiac capacity to exercise for an extended period.
• Stamina. The mental (and physical) ability to sustain an activity for a long period of time. This can also be described as having a positive mind while performing challenging exercises.

Each is needed to achieve peak performance.  Focusing on improving endurance and stamina simultaneously increases the probability of achieving fitness goals.

Supplements

Supplements are also used to help increase muscular and cardiovascular endurance. Here are three top supplements specifically designed for increasing endurance.

BodyHealth - PerfectAmino® Electrolytes

BodyHealth - PerfectAmino® Electrolytes  is a tasty electrolyte drink formula that is designed to improve endurance and help rebuild muscle. In addition to keeping the body hydrated for workouts, this supplement provides the protein needed to recover faster, complete tough workouts, or stay competitive in sporting events.

BodyHealth - PerfectAmino® Electrolytes contains the following nutrients:

• Magnesium (50mg): key for muscle functions
• Sodium (300 mg): key for fluid and water regulation 
• Potassium (250 mg): vital for muscle contractions and functions of the tissues and nerves
• Zinc (2 mg): helps boost the immune system and heal wounds
• Perfectamino (2000mg): includes a special blend of all 8 essential amino acids

BodyHealth - PerfectAmino® Electrolytes also comes in watermelon and strawberry flavors. 

Systemic Formulas: #70 - M+ - Male Plus Endocrine

Created specifically for men, M+ - Male Plus Endocrine  supports the male endocrine and glandular systems. In addition to increasing overall circulation and endurance, it provides the following benefits:

• Increased vitality and energy
• Healthy libido
• Helps with depression
• Strength training
• Male menopause

M+ - Male Plus Endocrine  is free of GMOs, artificial colors, and artificial ingredients. This supplement is all-natural and contains many powerful ingredients including the following:

• Chinese bamboo leaves
• African yohimbe bark
• Eucalyptus (leaves)
• RNA/DNA prostate tissue factors
• Boldo (leaves)
• Marapuama (root)

TCF - CytoPhagy & CytoStemSurge Bundle

TCF - CytoPhagy & CytoStemSurge Bundle is a stem-cell enhancement product, helping to support many key components of the body’s natural regenerative processes.

The supplement provides support for the following:

• Increased energy and endurance
• Healthy blood pressure levels
• Faster recovery
• Healthy immune function 
• Anti-aging
• Healthy hormonal balance
• Healthy blood glucose levels
• Improved focus, learning, and memory

For optimum results, this supplement should be taken with the first and last meals of the day.

Summary

Increasing endurance is an excellent way to improve overall health. Are you ready to improve your endurance? The tips listed here are designed to help improve both muscular and cardiovascular endurance. Leave us a comment and share your progress!

 References

[1] Andrew M Watson. Sleep and Athletic Performance.   Curr Sports Med Rep. 2017 Nov/Dec;16(6):413-418. doi: 10.1249/JSR.0000000000000418. [PMID: 29135639]. https://pubmed.ncbi.nlm.nih.gov/29135639/

[2] Bob Murray. Hydration And Physical Performance.  J Am Coll Nutr. 2007 Oct;26(5 Suppl):542S-548S. doi: 10.1080/07315724.2007.10719656. [PMID: 17921463]. https://pubmed.ncbi.nlm.nih.gov/17921463/

[3] Leah M Schumacher 1, J Graham Thomas 1, Hollie A Raynor, (et al). Relationship of Consistency in Timing of Exercise Performance and Exercise Levels Among Successful Weight Loss Maintainers.   Obesity (Silver Spring). 2019 Aug;27(8):1285-1291. doi: 10.1002/oby.22535. Epub 2019 Jul 3. [PMID: 31267674]. https://pubmed.ncbi.nlm.nih.gov/31267674/