Why does my stamina feel low?

Low endurance may be the result of poor recovery between workouts, poor nutrition timing, or problems with hydration levels. The body needs proper rest to restore energy stores for the next effort. Failure to eat post-exercise meals or sleep less than 7 hours will deplete energy reserves. It is often a good idea to monitor resting heart rates to get to the source of the problems.

Overtraining without adequate recovery leads to depletion of glycogen stores and irreversible fatigue. High-intensity training is limited to two training days a week with 48 hours of rest taken between sessions. If feeling irritability or insomnia, flag this session as dangerous. To correct, lower one's training volume by 20 percent and introduce yoga as a form of active recovery.

*Sleep quality* directly affects energy restoration. Try to get 7-9 hours of unbroken sleep in a dark, cool room. Poor sleep decreases growth hormone production by 30%. At the same time of night, begin going to bed consistently, and limit screen time in the hour(s) before bed.

Skipping warm-ups means that less blood flows to the muscles, which means less oxygen to the muscles. Always spend 5 minutes completing dynamic warm-up drills like leg swings. (See even more leg swings pictured below.) This helps reduce early fatigue so you can be a little more able to maintain intensity throughout your workouts.

Read the full article: How to Increase Stamina Effectively