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    The Most Effective ways to Increase Endurance and Stamina in 2023

    By Kathryn Kos
    Tags 
    Posted Feb 17, 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/ 

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