![]() This trains the lungs to be more efficient, thus improving oxygen delivery and even mental mood states. The study noted that simple verbal cues such as “focus on moving and exerting force with your arms,” “focus on moving and exerting force through and against the barbell,” “push the bar,” and “push your arms” were enough to significantly improve endurance.Īnother way to improve stamina and endurance is by practicing simple breathing or respiratory exercises. A 2011 paper published in Research Quarterly for Exercise and Sport looked into the effects of external reminders of focus towards muscular endurance in the form of maximum repetitions to failure, or to the point where form becomes deteriorated. Cues for focus such as internal or external reminders for focus can greatly improve muscular performance. The participants were assessed before and after the six-month period and the results of the study showed great improvement in the participants’ endurance, as well as flexibility, power, and strength.Īs mentioned before, mental focus is quite important for stamina and endurance. The study subjected the treatment group to six months of HIFT through CrossFit. HIFT is an exercise routine that focuses on multi-joint movements that can be catered to all fitness levels and engage more muscle groups in the body. The training for both stamina and endurance are highly similar because while their definitions may be technically different, their goals are quite parallel: both stamina and endurance are needed to allow the body to exert a force or perform a physical activity longer.Ī 2019 paper published in Sports looked into how high intensity functional training (HIFT) can improve endurance, among other physical parameters. This review emphasizes the importance of mental balance for endurance performance altogether. A 2016 review published in the Frontiers in Physiology reviewed numerous literature stating that participants under mental stress would perceive work load to be greater than a group of participants performing the same work load in the absence of mental stress. The study found that the group of participants that were doing arithmetic tasks simultaneous to performing the physical activity showed great reduction in endurance and increase in strength decline.įurthermore, mental stress and mental fatigue can even affect just the perception of workload and effort. The study group compared the effect of a mental workload (in this case, making them perform mental arithmetic tasks) on their performance of shoulder abductions to exhaustion. However, the mental capacity for physical activity is a significant factor.Ī 2012 paper published in the European Journal of Applied Physiology investigated the effect of mental workload on endurance. Up to now, the article has only mentioned the physical parameters that dictate stamina and endurance. These two concepts are quite similar and the two are also involved with mental capacity. However, if an individual just wants to determine how many pushups they can perform regardless of rate and time, then muscular endurance will be the determining factor. If an individual has to do one pushup per second, it is stamina that will dictate how long that individual can perform pushups at a uniform rate. Aside from the running example, here are a few other cases where activities would either need stamina or endurance. The easiest way to differentiate the two is knowing when either is needed. ![]() How are Stamina and Endurance Different and/or Similar?Īs defined above, stamina and endurance differ solely by the amount of force being exerted. In the same example of running, cardiovascular endurance refers to how long an individual can safely run without being out of breath. On the other hand, cardiovascular endurance is the ability of the heart and lungs to supply the working muscles with enough oxygen. In the example of running, muscular endurance refers to the extent by which the legs are able to perform the activity. Muscular endurance is defined by the ability of the skeletal muscles, or a specific muscle group to be able to exert force or perform a specific physical activity. ![]() There are two components that have been suggested to make up endurance as a whole: muscular and cardiovascular endurance.Īs their name suggests, muscular endurance focuses more on the physical capabilities of the skeletal muscles while cardiovascular endurance focuses on the extent to which the heart and lungs are able to perform during intense physical activity. ![]() While stamina is key for sprinting events, endurance is required for marathons as an individual has to push the body to run for a very long time and distance. Endurance is defined as the maximum time the body, or a specific muscle group can exert force or perform a physical activity.Ĭompared to stamina, force does not have to be at maximum as the goal for endurance is to maximize time. ![]()
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