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According to Greg Glassman, founder of CrossFit, stamina is the ability to process, deliver, store and utilize energy, and endurance is the ability to gather, process and deliver oxygen. Measuring each exercise component can calculate your overall physical ability. ßuilding endurance and stamina requires a blend of frequency, intensity and duration for an effective training program. For overall fitness of endurance and stamina, the training program must effectively train the three metabolic pathways—glycolytic, phosphagen and oxidative.

Start with a warm-up and finish with a cool-down. Every workout needs to include a warm-up for about 10 minutes to prepare the muscles and cardiorespiratory system for the intensity of the workout. Perform about five repetitions of lightweight exercises that resemble the movements for the workout. Finishing with a cool-down allows the muscles to return to a resting state and can speed up the recovery process. Cool-down exercises can include a mixture of static and dynamic stretches.

Perform metabolic conditioning—also referred to as cardio—workouts. Common activities that can be used to train the three metabolic pathways include biking, running, swimming and rowing. To train the glycolytic and phosphagen pathways, perform high-intensity, short duration exercises under two minutes. Interval training involves a mixture of rest and work. One of the most effective interval training workouts is a Tabata interval that involves a total of eight rounds consisting of 20 seconds of work followed with 10 seconds of rest. Train the oxidative pathway by performing activities longer than two minutes such as a 5K run or long bike ride.

Strength-train three to five times per week to improve muscular endurance. Sports Fitness Advisor says strength training is crucial for building endurance, and increasing maximal strength can increase endurance and stamina. Perform a combination of high-repetition and low-repetition exercises. For example, perform strength training exercises with a heavy weight and low repetitions to improve maximal strength. On the following day, perform low-weight, high-repetition exercises to improve muscular endurance.

Add variety to the workouts. Not only does variety keep the workouts interesting, but you will stay motivated with the blend of new exercises. Follow a basic workout schedule of three days on and one day off to maintain intensity for every workout. Incorporate cross-training workouts such as a stationary biking class, kickboxing class or another workout lasting longer than 30 minutes.

Maintain proper nutrition to maximize results. Nutrition can enhance or diminish your training results by providing ample amounts of energy for each workout. Glassman recommends a balance of protein, carbohydrates and fat at a ratio of 30 percent, 40 percent and 30 percent, respectively. Aim for lean sources of protein, whole grain carbohydrates and healthy fats.

• Use rest days to allow your body to fully recover between workouts. Start slowly and gradually increase the intensity. Keep a workout journal that records your endurance and stamina goals and tracks performance over time.
• Consult a physician before starting an endurance and stamina training program.

Article reviewed by OmahaTyppo Last updated on: Feb 8, 2012