How to Train to Build Up Stamina

A good way to build your stamina is to engage in physical activity such as cardiovascular exercise and strength training. Based on recommendations from the American College of Sports Medicine and the American Heart Association, adults under age 65 should get 30 minutes of moderately intense cardiovascular exercise five days a week. Another option is doing cardiovascular exercise at a vigorous intensity for 20 minutes three days a week, and eight to 10 strength-training exercises the other two days. You do not have to belong to a gym to engage in stamina-building activities.

Instructions

    • 1

      Choose an activity that you enjoy to build your stamina. If you like your physical activity, you are more likely to stick to it. You must stick to it for some time to see changes in your stamina. Anything that gets your heart rate up and makes you break a sweat is a good choice.

    • 2

      Walk everywhere if you cannot find a physical activity you enjoy enough to do on a consistent basis. All you need is a pair of athletic shoes and some motivation. Ask your spouse or kids to join you and turn it into a family affair.

    • 3

      Take the stairs instead of the elevator. According to the American College of Sports Medicine, you can exercise in shorter bouts and accumulate the minutes throughout the day. This method is as effective as working out for 30 minutes straight.

    • 4

      Mix your intensity levels and activities. Walk when you feel tired and jog when you feel energetic. Take a spinning class or swim to break up your regular routine on the elliptical machine. Keeping your body guessing will challenge you, increasing your stamina further.

    • 5

      Set a goal. Some people find it easier to stick to an exercise routine if they are training for something in particular. Marathons and triathlons are good choices. If you are a novice exerciser, start with a 5K race instead of a 26-mile-long marathon, or aim for a novice or sprint triathlon.

    • 6

      Hire a personal trainer. If you have never before strength-trained, a trainer is well worth the investment. A good trainer will teach you proper form and how to stay injury-free when lifting weights.