Stamina refers to the ability to sustain prolonged physical or mental effort. Having good stamina allows you to perform activities for extended periods without getting overly tired. Stamina is a combination of endurance, energy, and resilience.
There are two main types of stamina: 1. Muscular stamina - This involves your muscles' ability to perform repeated contractions or hold a contraction for a long time without fatigue. Examples include doing many reps of an exercise or holding a plank pose.
So what determines a person's stamina? Several key factors influence stamina levels:
| Factor | Impact on Stamina |
|---|---|
| VO2 max | Higher VO2 max (maximum oxygen uptake) improves aerobic endurance |
| Lactate threshold | Higher threshold allows muscles to work longer before fatigue |
| Muscular strength | Stronger muscles have better endurance |
| Fuel availability | Adequate glycogen stores and fat availability power longer efforts |
Improving your stamina involves consistent cardiovascular exercise and strength training. Perform cardio activities like jogging, dancing, jump rope or stair climbing 3-5 times per week for 30 minutes. Complement this with total-body resistance training 2-3 times weekly. Gradually increase the duration, frequency and intensity of your workouts over time.
Certain supplements and hormones may also boost stamina. The experts at Rejuvenate Wellness use science-backed treatments to help patients optimize their energy, endurance and overall vitality through hormone balancing and supplementation. While not a substitute for proper training, targeted hormonal and nutritional support can augment your stamina-building efforts.
In addition to exercise and supplementation, be sure to eat a balanced diet with adequate complex carbs, lean proteins and healthy fats. Stay hydrated and get plenty of sleep to help your body recover. With consistent training and self-care, you can build the stamina to power through any challenge!