Stamina means enduring energy, strength and resilience, and building your stamina for specific sports training or daily activities, is top priority. Life demands your sustained attention, from work to play, sports and fitness, to basic errands and family outings. Developing this endurance for your quality of life, can be as simple as the daily integration of extended durations of activities that build the heart and lungs, while motivating differentiation against the normal routines that often minimize your body's ability to build endurance. With sustained activity and specific training techniques, your energy and stamina can be boosted very quickly.

Step 1
Lift light to moderate weight that can be moved with good form for 10 to 12 repetitions without much fatigue. Rest for 60 seconds, then complete another set of the same movement with heavier weight for six to eight repetitions. Complete a third set after a 60-second break and complete six to eight repetitions with the same weight, or heavier if desired. Boost muscle strength, stamina and endurance through resistance pyramid repetitions leading to failure of the muscle, suggest elite fitness expert Stew Smith, with Military.com.

Step 2
Breath in for two counts through the nose and out for two counts through the mouth throughout every highly aerobic fitness activity. Aerobic exercise necessitates ample amounts of oxygen. Stamina is developed through longer durations of exercise, and proper oxygenation will result in sustained activity without side cramps, headaches or other complications that might minimize the length and intensity of the exertion.

Step 3
Train aerobically in intervals of extremely high exertion to moderate exertion, then back to high intensity for a total of 30 minutes. Begin warming up with a low intensity walking or jogging for three to four minutes, then slowly integrate five minutes of moderate intensity with two minutes of extreme exertion. Follow the high intensity intervals with another five minutes of moderate intensity, then repeat the intervals throughout the 30-minute session, recommends staff with Trails.com.

Step 4
Hike, bike, swim and play. Integrate a wide variety of fitness drills into your weekly activity endeavors that require different styles of movement. Your body is composed of different types of muscle fibers and different sports will challenge these different fibers, boosting stamina and endurance. The body adapts very quickly to routine, so avoid plateau through participating in a wide range of fitness endeavors throughout the week.

Author's Bio: 

Colleen Meheen is a certified personal trainer through the ISSA, and has years of experience in the fields of holistic nutrition. Her passion for preventative wellness creates her active lifestyle up in the Rockies of Colorado. She has been the fashion editor for Lifestyle Media Group and an inspirational writer for Reign Media Group L.L.C.