The main difference between endurance and stamina is that endurance includes muscular endurance and cardiovascular endurance, while stamina only includes muscular endurance.
Stamina and endurance are two very similar terms used to denote a person’s ability to perform physical activity over a long period of time. However, there are some subtle differences between these two terms.
What is Endurance?
Endurance is defined as the longest time that the body or a specific muscle group can use strength or perform physical activity. Compared with endurance, strength should not be maximized, because the goal of endurance is to maximize time. Short-distance running requires endurance, and in a marathon, you have to work hard to run long, long distances. Cardiovascular endurance is the ability of the heart and lungs to provide sufficient oxygen for working muscles.
What is Stamina?
Stamina is the longest time that the body or a specific muscle group can exert its maximum or almost maximum strength during specific physical activities. Stamina is especially important in sports that require a lot of energy bursts.
Usually these are rounds or short-lived sports. Although most sports require stamina, some sports rely heavily on energy bursts. Other sports that rely heavily on stamina are football, soccer, and baseball.
Difference Between Endurance vs Stamina
Although these two terms seem to be the same thing, there is a big difference between endurance and stamina. Endurance focuses on maximizing the time you spend on each activity, regardless of your abilities. Keep racing at walking speed, even if you feel your lungs are about to burst. This is an example of endurance.
Stamina is more related to the level of capacity you can achieve during exercise. Suppose your goal is to do 30 pull-ups in a row, but after 15 times your arm stops working. This is an example of lack of stamina.
Another way of distinguishing is energy and oxygen. Endurance shows the ability to effectively process and distribute oxygen in the body. And stamina shows the ability to process and distribute energy throughout the body.
To achieve a certain level of performance during exercise, both oxygen and energy are needed, but what you need depends on the type of exercise you are doing; you can focus on endurance or stamina according to your specific goals.
Endurance training has more benefits for cardiovascular health than strength or resistance training. Although both increase the maximum oxygen consumption, the increase in strength training is less.
Although endurance training can reduce resting heart rate and systolic and diastolic blood pressure, strength training has little effect. Both can be included in diabetes treatment and prevention plans, and both can be used to increase metabolism and reduce weight.
Despite the benefits of these strength training, if you suffer from heart disease, the blood pressure increase after a single exercise may be dangerous. Please consult your doctor before starting endurance or resistance training.
How Can You Improve Both?
These simple tips can help you improve both your endurance and stamina at the same time.
1# Follow the Overload Principle
Another basic concept for creating an effective fitness program is the principle of overloading. With this principle, gradually increase the volume or intensity to further improve your health. For example, if you want to increase your running time by 10 miles, you must gradually increase the difficulty of your exercise:
- distance you run,
- speed you run
- amount of time you run
2# Try Exercising for More Than 150 Minutes Per Week
Regular exercise can help increase your energy levels, improve sleep and increase blood flow to the body. The American Heart Association recommends at least 150 minutes of aerobic exercise a week to strengthen your cardiopulmonary function. More than 300 minutes per week can bring additional benefits.
3# Follow the SAID Principle
One of the basic components of an effective fitness program is the SAID Principles. SAID stands for Specific Adaptation to Imposed Demands. This means that your body will adapt to the specific type of exercise you do regularly.
For example, if you create an exercise plan that consists mainly of upper body exercises, your upper body strength will increase, but your lower body strength will remain the same.
4# Perform HIIT Training
High-intensity interval training (HIIT) consists of a set of repetitive high-intensity interval training, which alternates with rest periods. An example is a 10-second sprint, with a 30-second rest period between each sprint.
In addition to improving cardiovascular health, HIIT exercise can also improve your insulin sensitivity and blood pressure, and help you lose belly fat. HIIT training is an advanced form of exercise, most suitable for people who are already physically active.
5# Know Your Target Heart Rate
The target heart rate for aerobic exercise is 50% to 70% of the maximum value for moderate exercise and 70% to 85% of the maximum value for vigorous exercise. You can estimate your maximum heart rate by subtracting your age from 220. For example, if you are 45 years old, your maximum heart rate is 175.
6# Include Yoga
Reducing stress in your daily life can help you relax and improve your ability to withstand more strenuous exercise. Two examples of relaxation activities are yoga and meditation. A reliable 2016 source study found that medical students who practiced yoga and meditation for six weeks significantly improved their sense of calm, concentration and endurance.
Although endurance and stamina are similar in many ways, they both have unique fitness and exercise methods. While one includes basic muscle strength and its ability to perform optimally, the other focuses on increasing the time required.
If you want to improve your overall health, exercise will help you improve stamina and endurance. Remember, depending on what you are concerned about, different exercises are required.
To improve your stamina, focus on strength training. To improve your endurance, please focus on aerobic exercise and cardio exercise. Endurance can also be improved through intermittent high-impact and low-impact activities.
Hope this article helped you understand the true difference between endurance and stamina and how to improve both of them!