By Lauren Denos: 1/30/2015 (Ask Lauren)

Dear Lauren,

How do I increase my stamina?

Thank you,


Hi Cara,

This really depends on what you want stamina for. If you want to gain stamina in a specific sport then you need to practice that sport. Doing a combination of longer steady state cardio and HIIT Training in your sport would be a good idea.

So for instance, if you wanted to increase your stamina in bicycling, you would do some days of constant state cardio where you are pretty consistent for your ride (although you still want to be pushing yourself). Other days, you would want to do the HIIT or interval training. The way you would do the interval training is start by biking at a normal pace, and then do some spurts of fast intense biking. You could do as many of these fast spurts as you would like, it really depends on your current level of fitness.

The more you do the sport, the more you will increase your stamina. However, if you do the same exercise every day, then you can have overuse injuries. So I would say do your chosen activity 3 days a week followed by a different activity the other three days a week. Then take one day off. If you are just wanting to gain more stamina overall, then you would want to cross train. Pick a few activities and rotate them. I would still add in the HIIT method for some of your training days. Also, make sure you get plenty of rest and eat a good diet. People often forget those key parts of stamina.




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