70. Building Endurance: Training Methods to Increase Stamina and Cardiovascular Health

Hey there, dear friend! It's Mike again. Thank you for exploring my last blog post, “Understanding DOMS (Delayed Onset Muscle Soreness): Causes and Management”. I'm thrilled to reconnect, and today, I'm diving into a fresh topic: “Building Endurance: Training Methods to Increase Stamina and Cardiovascular Health”. Your insights are always appreciated, so let's start by sharing if you have felt the increase of stamina below in the comments.

First, I want to explain what “stamina” is. This is a term widely known in the fitness world, and it refers to the physical or mental energy needed to perform an exhausting activity for a long time. No matter what your activity is, increasing your stamina will enhance your performance.

Second, there are many training methods to boost your stamina, endurance, and cardiovascular health. I recommend integrating all kinds of workouts into your routine because each type has specific benefits for your stamina.

In the gym bro area, the basic workout is strength training. I’ve been training this way for 2 years, and I’m very happy with the results because I've achieved hypertrophy and increased my strength, particularly the physical benefits. Additionally, I've had fewer injuries compared to when I was focused on running.

 

This methodology includes basic 4 reps x 12 sets and other variations; however, I recommend two basic things: Improve your technique with a greater range of motion (ROM) and aim to be close to failure at the end of each set. Regardless of your workout, these two components are crucial for increasing your results.

Second, the running area is both popular and often misunderstood. Many believe you should either “run or strength train,” which is a common misconception. I believe that a good joint and muscle system is necessary to reduce your running time. Try to include a basic strength workout program in your week (start with 2 to 3 days).

 

Third, flexibility and mobility training are other areas often neglected by fitness enthusiasts. Thanks to social media, these areas have gained a bit more attention worldwide, but they can easily be forgotten if not included in your training from the beginning. Warm-up and cool-down are as essential as the main workout, so be sure to include basic movements to prepare your body.

 

In conclusion, I recommend everyone incorporate these basic workouts into their routine. It is much better to feel the “pump” and move faster than to train solely on technique or reduced intensity. The key to a successful routine is to include all aspects of science in your workout to enhance your performance.