10 Tips that Help Build and Improve Your Endurance and Stamina Quickly
Building your condition is an important way to become healthier. When you are in good shape, you are more resistant to disease and you will feel much fitter.
You can build your condition in different ways. You can work on your fitness at home by doing high-intensity interval training, but you can also choose to do endurance sports like running.
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Many people think that when you want to improve your condition, you have to work on your stamina. But this is not the only thing that improves your condition. Which points improve your condition, even more, I explain in this article.
In addition, you will learn in this article:
- What are the benefits of having a good condition
- What you absolutely must do for your training to improve your fitness
- Which trick you can use to keep your sports full
- Which way of building up condition is the best and costs the least effort
- A schedule that helps you to build your fitness
What is your stamina?
If I asked you to tell me exactly what the term stamina means, then you will probably, like 9 out of 10 other people, give the following answer:
The term stamina is used to indicate how long you can sustain a sports exercise. Are you tired after running 400 meters? Then, for example, you have a bad stamina.
But what you really describe above is your physical stamina. In other words, the ability to maintain intensive tension.
Being in good shape has to do with many more things such as:
- Coordination of the muscles
All these points determine whether you have a good or a bad condition.
Now that this is out of the way, you may think that you ended up in the wrong article. That’s why I describe below a number of tips that you need to take into account to improve your stamina. After all, that is what most people want when they look for the term “build stamina”.
But the official translation from stamina to English is “fitness”.
Where everyone thinks that fitness is nothing but strength and a little bit of weight, this word literally shows how fit you are. How fit you are is determined not only by how strong you are but also by all the above points. That is why at the end of this article I also give you tips on how to generally become fitter so that your stamina improves in all areas.
What are the benefits of a good condition?
The physical condition determines how fit, someone is. Someone with a good condition is generally healthier than someone without a good condition.
Besides the fact that you get better stamina when your condition improves, you can also become stronger, more flexible and faster.
But what benefits does a good condition have in the broadest sense of the word?
- Your body recovers faster after exercise. When the muscles in your body become stronger and your stamina increases, you can have more after every effort.
- The chance of injuries decreases. The coordination of the muscles increases, reducing the chance of a misstep or the like. Your muscles become stronger, so they can also cope with more blows.
- You are more resistant to diseases. Your immune system will become stronger by building up your condition. Sports is stressful for your body which makes it stronger. It may sound strange, but because your body gets a little dump during exercise, it can now handle bigger things like the flu better. sports also increases your blood flow, causing the flu to be detected earlier.
- It reduces the risk of cardiovascular disease. By exercising and improving your fitness, you also train your heart muscle. Your heart muscle transports oxygen to all parts of the body. When it is stronger, more oxygen can be moved and you get a better heart function. This allows your body to function better, your blood pressure drops and your cholesterol levels improve.
- It increases your stress resistance. Because your heart becomes fitter, you get an improved heart function so you can deal with stress better
If all of the above has not yet convinced you to build your condition, I will not know it anymore. There are literally no drawbacks to improve your condition.
Now that you know how healthy it is, I am going to teach you how to best build your condition. There are quite a few things that you have to take into account to keep up as long as possible.
Tip # 1: Don’t move to fast
You have decided to work on your condition. Congratulations, this is a very good decision.
This is also the first step toward a healthier life. Admitting that you have to do something about your health is the most important step to change anything at all.
But another important tip that I want to give you is that you should not move to fast.
Most people take too much on their plate and decide to drastically change their lives.
Is this the best way to tackle it?
If you have a lot of willpower then. But unfortunately, most people do not.
So take it easy. Do not have too high expectations, you can only work against this in the future.
Have you decided to run? Then start 2 times a week and if this goes well you can expand it to three or four times a week.
This is better than starting running 4 times a week, so that you can not keep track of it and then lose your motivation.
Have you not played in years and do you want to start very calmly? Then it is wise to start walking. You believe it or not, but walking is also very healthy for you.
A small walk of 20 minutes per day can extend your life expectancy by 7 years.
By building things up quietly, you can sustain it longer and keep your motivation longer. A habit is only on average in your system after two months.
Tip # 2: Warm up
Above I described that you should not move to fast. The same applies to this tip.
As soon as most people start a new sport, they are running fast. Hup, let gets going!.
Do you want to start running?
You put on your sports shoes and start your running session. But is this the best way?
No, Unfortunately not.
Every athlete should do a warm-up first. And I am not saying this, because there is a true theory behind it.
When I talk about a warm-up, I’m not just talking about a warm-up. The dynamic warm-up is the one that improves your sports performance and reduces the chance of injuries.
I can hear you thinking:
“Tommy, very nice but I’m not really waiting for a warm-up and then you also throw in a warm-up that I do not know …”
It sounds more difficult than it is. There are two types of warm-up, a static and a dynamic one. In a static warm-up, you stretch and stretch exercise in an attitude and hold that posture for a few seconds. In a dynamic warm-up, you do a kind of stretching and stretching exercises in a moving form.
Where the static warm-up worsens your sporting performance, a dynamic warm-up can actually improve your sporting performance.
A dynamic warm-up ensures:
- Increased blood circulation
- Attendance of your lung ventilation
- Improve your muscle performance
- Improve your stamina
A very good example of a dynamic warm-up is the “walking lunge”. This is ideal before you start a running session or start a HIIT workout.
Believe me, you take advantage of it when you do a dynamic warm-up.
Do you want to know more about a dynamic warm-up? Check out this DVD!!
Tip # 3: Provide regularity
This tip fits nicely with tip # 1.
When you build the training slowly, you also get more regularity in your workouts to build your fitness.
Imagine running, as I said you should not move on to fast, so start with twice a week.
When you choose two fixed days in the week to play sports, it is easier to make a habit of this.
This way you do not have to decide on the day itself whether you want to exercise or not. The odds are much greater that you will postpone your sports until the end of the week, and then do not do it at all anymore because it turns out that it does not come up with your other appointments.
You know what they say:
Tomorrow never Comes
Write the fixed days in your diary or make a note of this in your phone. In this way you plan all agreements around it.
You will see that the habit is worn out after a short time and that the threshold for sports has disappeared.
Another good tip is to inform other people about this. For example, indicate that you plan to run in the evening on Mondays and Thursdays and that you can not meet these evenings.
If they are good friends, they will not make appointments with you on these evenings. In addition, it can be an extra stick behind the door because they remind you that you have to exercise on those days.
And you obviously do not want to disappoint the people around you;)
Tip # 4: Choose a sport that you like
It all sounds very logical, and yet there are many people who do not.
You have decided to improve your fitness and want to do this through cardio training in the gym.
But you hate:
- The gym
- Running and cycling
And yet you choose this type of sport in the gym. Why?
Most people have the idea that they can best build their fitness through running and have the idea that they do it more often, by going to the gym.
But the opposite is true.
Choose a sport that you like and you will sustain it many times longer. And it can be any sport that you can think of.
I would even approve bedsport, but then you have to do some work of course;)
- Do you like swimming? Then go swimming.
- Do you like cycling? Go cycling.
- Do you like hockey? Go hockey.
You understand my point. I prefer a sport that you can sustain over the next ten years and maybe less active than running, then you drop out after two weeks because you had to choose the sport that seemed to you the hardest.
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Tip # 5: Have a sports buddy
Imagine you choose a sport that you enjoy and you can only practice this sport alone or with a friend, which do you prefer?
I thought so. With a friend, of course. But besides the fact that it is fun, it can also be very useful.
We “people” are social beings. This is the whole reason why humanity has become so great. We can work together in large groups without having to really enjoy each other for this. Our entire economy is based on this.
We as people are very afraid to be excluded. We are also the death that other people think negatively about us.
And you can apply this very well to make building a sport (condition) easier for you. You can create situations where you feel miserable if you do not exercise once. And that happens when you disappoint your sports buddy not to exercise:
- You feel socially obliged to exercise
- You have someone who can improve your own sports performance by pushing you
- You have someone to tell your goals and your problems
And when I look around the gym I see a lot of people playing sports together and pushing each other to go over that edge. After the training, they keep a tea party that makes it cozy. All these positive memories ensure that you keep going continuously.
Tip # 6: Adjust your dietary habits
You ended up on this article because you want to improve your condition. But you probably would not have thought that nutrition plays a role in this. So you need to change some nutrition habits.
As I indicated in the introduction, your condition is not only determined by your stamina.
The condition of your stamina indicates how fit, you are. And the best way to really get fit is by getting the right nutrients.
Do you know of those people who first go out to exercise and then eat the burned calories by a piece of chocolate? After all, you have done healthy by exercising so you can now eat something unhealthy to straighten it.
Unfortunately, it does not work that way.
Sports are important, but a healthy diet is even more important. This should actually form your basis.
You can not straighten an unhealthy diet by doing sports. On the contrary, not exercising, is not so bad when you have a healthy diet. So you understand now which is more important.
To get healthy, you can, therefore, best start with your diet. After all, this is the fuel that you put in your body, which you then need to start exercising again.
And exercise becomes a lot more fun and easier when you provide your body with the right fuel.
What does science say about healthy eating and sports to get a healthier body?
There has been a study in which three different groups were tested.
- Group A: only followed a diet
- Group B: only followed a sports program
- Group C: followed both the diet and the sports program
All groups looked at weight loss, BMI, waist size and body fat percentage.
As you might guess, the group that followed both the diet and the training program (group C) had the best results. But what is remarkable is that group A had significantly better values than group B.
For example, group A, who only followed the diet, had 8.5% weight loss with regard to 2.4% weight loss in group B. So following a diet resulted in 3 times more weight loss than if you were only following a sports program. As good as the same values were obtained with BMI, waist size and a decrease in body fat.
There are many more such studies that show how important a healthy diet is for your overall health.
Do you have no idea what a healthy diet is? Then read this article:
Tip # 7: Take enough rest in between
Chances are that you do not like sports very much. That is exactly why you have been sitting still for a long time.
Now that you have decided to build up your condition, you have to train a number of times a week. This ensures the best result. What most people do next is the following:
“Monday and Tuesday night I have nothing to do? Then I make sure I take these two days to build my condition. ”
Then you sit with your buttocks on the couch for the rest of the week to watch “some tv series” and then start again Monday and Tuesday.
Tip # 1 and # 3 have succeeded well in any case:
- You do not move too fast
- You consistently sport on the same days
But you make it extra difficult for your body to fully exercise for two days in a row.
It is much better to build your fitness by spreading your training over the week. This way you can recover well from your first training to be able to get the most out of your second training.
Train, for example, Monday and Thursday or Tuesday and Friday. Please note that you have at least 48 hours of rest before you start the next training.
Tip # 8: Buy the right attributes
Before you start any sport, it is important to find out what you need to practice this sport.
For example, running is a cheap sport. But keep in mind that you have to invest in a pair of good running shoes. And they can get a fair price. Do not think then, I just run with shoes that I have at home, because that’s not going wrong.
And you want to prevent injuries, otherwise, you will be out of circulation for a few months.
If you are planning to work out, then you only need a gym subscription and a good pair of shoes when you want to do cardio.
Do you want a very cheap way to build your home at home? Then you can think of jumping rope.
Only a jump rope is required. No gym subscription, no expensive shoes and no expensive sportswear. The way to build a condition the fastest is to do a high intensity interval training. What exactly this is, I explain to you at the next tip.
You can also choose different group sports to practice. Think of: football, hockey or martial arts. The nice thing about these sports is that you train with other people so you often get more out of your training. You basically do not need a sports buddy anymore.
Tip # 9: Do high-intensity interval training
Many years ago, many people still used long-term training sessions to build their condition. The most common way to build your fitness is running anyway. As soon as someone wanted to improve their condition, the running shoes came out of the closet and you started running long distances.
But nowadays a different kind of training has become much better known, called:
High intensity interval training (HIIT)
HIIT shows that research is just as effective or even more effective for building up a condition compared to endurance training.
This training is characterized by an alternation of short but powerful moments of effort alternated by even shorter moments of relaxation. Regular cardio is characterized by running or walking at a consistent pace over a long period.
The regular advice for endurance training such as running is to exert yourself on about 70-80% of your ability (VO2max = 70%). At HIIT you literally give the full 100% (VO2max = 100%) and then breathe during a short break.
But what many people forget is that HIIT also has many more advantages compared to endurance training. HIIT thus appears:
- For more muscle building
- For more fat loss
- Take less time
When you read the above points, I wonder why you are still debating yourself through long-term running, cycling or swimming. Especially if sports is not your favorite activity.
Do you want to know more about HIIT? Then read the following article:
Tip # 10: Use an application
You want to start building your condition. If you do not choose team sport and want to train for yourself then chances are you do not know how to do all this on your own …
Fortunately, there are the apps that help you.
Apps are available for almost every conceivable category.
If you want to build up your fitness by running, there are many running apps available that will help you on your way. The biggest app available for running is RunKeeper. This app keeps track of the following things for you:
In addition, this app has several training schedules for a half marathon, a whole marathon, but also for a triathlon available. This app is generally free until you want to use more extensive features, then you have to pay money.
Do you want to build up your condition and become stronger? Then you can also choose to do strength training in the gym.
The problem, in general, is that most people only have no idea how to train. Many exercises are performed with a wrong posture, causing injuries quickly. Are you willing to pay a lot of money? Then I advise you to hire a personal trainer. Is this too expensive you can possibly download a fitness app.
For example, the “Virtuagym” Fitness app exists. Virtuagym has more than 2000 exercises that you can practice in the gym. These are all aimed at building muscle mass. It gives you a lot of inspiration for new exercises and shows you exactly how the exercise should be done.
Here you can still look at how a certain attitude should be during the execution of an exercise.
In addition, you also have the app “Tabata timer”. I told Tip # 9 that HIIT is a very good way to build your fitness, increase muscle mass and lose fat.
A Tabata training is based on a HIIT workout. With this training, you will go completely for 20 seconds with a certain exercise and then take 10 seconds of rest.
When you repeat this 8 times you have done a so-called “tabata”.
It has been proven by Izumi Tabata that short but intensive training is better for your endurance than long-term exercise at an average pace. The entire app is free, which of course is nicely taken along.
A good diet is the key to a healthier life and ultimately a better condition. With the right nutrients, you can provide your body with the right fuel to improve your sport performance.
But it is of course convenient that you can keep track of everything you eat.
The most important nutrition app is:
Here you can find more than 6 million food items, which you can fill in so you know exactly how many calories you get. You will also be told how much carbohydrates, proteins and fats you eat with the different meals and for a day. Ingredients of dishes can be added in quantities (tablespoons, slices etc) as well as in grams.
The free version of this app is so extensive that you never have to purchase the paid version.
Build condition schedule
The final conclusion of this article is that HIIT is the best way to build your fitness and generally become fitter. That is why I also give you a condition diagram based on a HIIT workout.
The workout consists of the following exercises:
|Exercise||Action (number of seconds)||Pause (number of seconds)|
- It is intended that you complete the above schedule 4 times
- Every round of 6 exercises you are busy for a total of 4 minutes
- This means that your total HIIT workout lasts only 16 minutes
If you follow this schedule, you can also build up and improve your condition at home. But do not forget the dynamic warm-up beforehand;)
You also can use the TRX Training for a perfect workout anywhere you like! See below where to buy!
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