What is the fastest way to build stamina?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Building stamina quickly requires strategic means of securing physiological adaptations. The quickest method employed utilizes high-intensity interval training along with principles of progressive overload. This technique is most effective in rapidly improving cardiovascular efficiency and muscular endurance when used properly.
To maximize effectiveness, HIIT sessions require specific protocols, pair 30-second maximum efforts with 60 seconds of rest. Perform 8 sets per session. This accelerates VO₂ max results compared to traditional training. Three sessions a week will present maximal gains in endurance.
Intensity Management
- Train at 85-95% max heart rate during high-intensity intervals
- Maintain proper form to prevent injury during maximal efforts
- Use heart rate monitors to ensure correct intensity levels
Nutrition Timing
- Consume 30g carbs + 15g protein 30 minutes pre-workout
- Replenish with 50g carbs + 25g protein within 45 minutes post-session
- Hydrate with electrolyte-enhanced water during training
Recovery Protocols
- Prioritize 7-9 hours of quality sleep nightly
- Include 48-hour rest periods between intense sessions
- Use compression gear to enhance circulation and recovery
Nutrition effectively underpins these high training demands. Foods that include complex carbohydrates, such as oats or sweet potatoes, should be eaten two hours before a training session. They will provide a continuous supply of energy over the session. Meals after the session should consist of readily absorbed carbohydrates and proteins to improve muscle recovery.
Tracking your development will show that your performance continues to improve. Record the weekly resting heart rate. A lower number means you are more efficient at getting the heart away from resting. Record the time spent at or above 85% of maximum heart rate during exercise sessions. An increase in time indicates greater stamina. Record the weights lifted and distances covered to monitor improvement.
Read the full article: 12 Proven Ways to Build Stamina
