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Stamina is the ability to sustain physical or mental exertion for long periods of time. You may know it by the words “endurance” or “vigor”.

Increasing your stamina helps decrease discomfort or stress not just when you’re training, but in all day-to-day activities.

Having stamina can be one of the most difficult tasks for those who are starting to exercise now, but there are simple ways to achieve it.


  1. Listen to music

Listening to music can increase your heart efficiency. 30 participants in one study had a reduced heart rate when exercising while listening to chosen music. They were able to exert less effort and thus endure longer workouts, increasing stamina.

  1. Take Caffeine

In a 2017 study, nine swimmers took a 3mg dose of caffeine an hour before doing pool sprints. They improved their sprint time without increasing their heart rate.

Having a cup of coffee before going to the gym will help you to increase your stamina and better resist training.

But try not to overdo it, as too much caffeine can have the opposite effect and dehydrate your body, making you feel less energized to exercise.

  1. Practice Yoga and Meditation

Yoga and meditation can greatly increase your endurance and ability to handle the stress of workouts.

As part of a 2016 study, 27 students participated in yoga and meditation classes for six weeks. In addition to significant improvements in stress levels, they also reported more endurance and less fatigue.

  1. Try ashwagandha

Ashwagandha is an herb that is used for general health, vitality and also to increase energy levels.

In a 2015 study, 50 athletic adults took 300 mg Ashwagandha capsules for 12 weeks. They increased their cardiorespiratory endurance and overall quality of life more than those in the placebo group.

  1. Increase your stamina by exercising

Okay, it may seem counterproductive to do more exercise to build stamina and stamina, but consistent practice can greatly increase your stamina.

Results from a 2017 study showed that participants who were experiencing fatigue improved their energy levels after six weeks of the exercise intervention. And it helped not only in training. They also improved their work ability, their sleep quality and their cognitive functioning.

So, how about leaving that stamina up there? Start your journey in search of a much healthier life now!

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