{"id":389462,"date":"2025-09-22T16:32:21","date_gmt":"2025-09-22T14:32:21","guid":{"rendered":"https:\/\/prod-wordpress-us-axcnctctascwauf7.eastus2-01.azurewebsites.net\/?p=389462"},"modified":"2025-10-09T06:28:44","modified_gmt":"2025-10-09T10:28:44","slug":"how-to-improve-your-stamina-when-you-feel-out-of-shape","status":"publish","type":"post","link":"https:\/\/www.puregym.com\/us\/blog\/how-to-improve-your-stamina-when-you-feel-out-of-shape","title":{"rendered":"How to Improve Your Stamina When You Feel Out of Shape"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text css=””]<\/p>\n

How to Improve Your Stamina When You Feel Out of Shape<\/h1>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”25px”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1758820642349{background-image: url(..\/wp-content\/uploads\/2025\/09\/stamina.jpg?id=389883) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”580px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”25px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1758820679637{margin-right: 10px !important;}”]<\/p>\n

Feeling winded after climbing the stairs? These tips will help!<\/h3>\n
\"\"
Close up of person\u2019s shoes walking on concrete street.<\/a><\/figcaption><\/figure>\n

\u201cDid I always get this winded climbing up the stairs?\u201d<\/p>\n

\u201cWhy can\u2019t I take a walk and carry on a conversation at the same time without getting out of breath?\u201d<\/p>\n

For many people, realizing that their stamina isn\u2019t what it used to be is the wake-up call they need to start working out. When you can\u2019t keep up with your grandkids or worry about your ability to travel and go sightseeing in a new city, it\u2019s a clear sign that being out of shape is negatively impacting your quality of life. The good news is that improving your stamina and endurance is easy\u2014it just requires commitment and dedication.<\/p>\n

First, check in with your doctor<\/h4>\n

Before we go into detail on the best ways to increase your stamina, it\u2019s important to note that you should check with your doctor before doing anything else. In most cases, decreased stamina is simply a sign that you\u2019re out of shape. That said, it can also be a symptom of a more serious problem, especially if it seems to have started suddenly.<\/p>\n

What are stamina and endurance?<\/h4>\n

While stamina and endurance are often used interchangeably, they aren\u2019t exactly the same thing. Stamina refers to your mental and physical ability to participate in an activity for a long period, while endurance refers only to your\u00a0body\u2019s<\/em>\u00a0ability to exercise for a certain amount of time.<\/p>\n

Your endurance depends on both your cardiovascular and muscular fitness. If you\u2019re out of shape, you\u2019re likely to have sore muscles, a racing heart, and feel out of breath when you\u2019re more active than usual, although it\u2019s also possible to experience either low cardiovascular endurance or low muscular endurance alone.<\/p>\n

The\u00a0benefits of increasing your stamina<\/a>\u00a0include reduced fatigue, improved physical and mental health,\u00a0building your gym confidence, and less energy required to complete your everyday activities. It\u2019s definitely a goal worth working on!<\/p>\n

Improving stamina and endurance<\/h4>\n

If you want to improve your fitness level, the key is to follow the principle of progressive overload. In short, this means that if you never push yourself, you\u2019ll never improve. You\u2019ll need to regularly change up the frequency, intensity, distance, speed, volume, or weight of your workouts to improve your stamina and endurance.<\/p>\n

Related to this is the SAID principle\u2014Specific Adaptation to Imposed Demands. SAID means your body will adapt to the types of exercises you perform. If, for example, you begin jogging for 30 minutes every day, your body will become accustomed to it. Your cardiovascular endurance will continue to improve, but your muscular endurance may begin to stagnate because you won\u2019t be placing the same level of demand on it.<\/p>\n

The bottom line? No matter what type of exercise you choose, increasing its intensity, frequency, or duration over time will improve your stamina and endurance.<\/p>\n

Best exercises to improve stamina and endurance<\/h3>\n

The good news is that most exercises and workouts will improve your stamina and endurance. That said, here are a few that are particularly well-suited to increasing stamina, especially if you\u2019re currently out of shape.<\/p>\n

Interval training<\/strong><\/p>\n

Interval training consists of short bursts of high-intensity activity followed by longer periods of lower-intensity activity. This could mean alternating between running and jogging or dancing to a higher-energy song followed by one that\u2019s a little bit slower.<\/p>\n

Yoga<\/strong><\/p>\n

Choosing active recovery will help you keep working on your\u00a0fitness goals, even on rest days. This means that instead of recovering through rest, you\u2019ll recover from workouts with light activity. Yoga is a great workout for those activity recovery days because it will keep you moving without the risk of injury from overuse.\u00a0Yoga reduces anxiety and stress<\/a>, improving endurance and reducing fatigue.<\/p>\n

Do cardio and strength training together<\/strong><\/p>\n

Many fitness experts recommend combining strength and cardio into a single workout to increase endurance. Incorporate short cardio bursts between weight sets. One of our\u00a0personal trainers\u00a0can help you come up with a routine that works for you.<\/p>\n

Walking<\/strong><\/p>\n

Walking is an excellent activity to begin with when it comes to increasing your stamina. If you\u2019re starting at a place where you feel winded walking up the stairs or get fatigued after walking relatively short distances, simply walking around your neighborhood for an extended amount of time\u2014and continuously upping the duration of your walks\u2014will go a long way towards improving your fitness.<\/p>\n

Cycling<\/strong><\/p>\n

Whether it\u2019s a\u00a0stationary bike, road biking, or mountain biking, cycling can improve your stamina, all while letting you work at a pace that\u2019s comfortable for you. Push yourself a little bit harder each time, and you\u2019ll begin to see your stamina and endurance improve.<\/p>\n

The bottom line<\/strong><\/h4>\n

When you\u2019re out of shape, it can feel daunting to increase your stamina. But getting started is the hardest part! Choose an activity you enjoy and continually push yourself a little harder each time. With consistency, you\u2019ll quickly begin to see improvements in your stamina and endurance.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text css=””] How to Improve Your Stamina When You Feel Out of Shape [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1707293032671{background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”25px”][\/vc_column][\/vc_row][vc_row][vc_column css=”.vc_custom_1758820642349{background-image: url(..\/wp-content\/uploads\/2025\/09\/stamina.jpg?id=389883) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_empty_space height=”580px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=”25px”][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1758820679637{margin-right: 10px !important;}”] Feeling winded after climbing the stairs? These tips will help! Close up of person\u2019s shoes walking on concrete street. […]<\/p>\n","protected":false},"author":51,"featured_media":389883,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-389462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/comments?post=389462"}],"version-history":[{"count":5,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389462\/revisions"}],"predecessor-version":[{"id":391859,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/posts\/389462\/revisions\/391859"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media\/389883"}],"wp:attachment":[{"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/media?parent=389462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/categories?post=389462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.puregym.com\/us\/wp-json\/wp\/v2\/tags?post=389462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}