Effective Tips to Enhance your Stamina for Workout !
25-07-2017 | Posted By: Chhavi | 1390 View(s)
Do you feel so tired after 30 minutes of workout that you are not even able to walk properly? If you do, then the reason may be poor physical stamina that you need to work on. It is important to increase physical stamina for a workout so that you can easily achieve your fitness goal.
Stamina is the energy and strength needed to exert oneself for a prolonged period. The word ‘stamina’ is commonly associated with physical activities like sports and exercise, but it refers to mental exertions too.
Do you also believe that you need stamina only if you are involved in too much physical exertion? If you believe so, then you are wrong! Building stamina and endurance are necessary for all of us to handle our hectic lives. But, yes one can agree that those who are involved in physical activities must build stamina for workout.
Here are some natural methods to increase stamina for workout:
1. Eat a healthy diet
What we eat reflects our body. If we eat a healthy diet, our body will function properly or else it will deteriorate. If you want to build your stamina naturally, then you must add essential nutrients like Vitamin C, proteins, iron and carbohydrates in your diet. The absence of these nutrients in your body can weaken your immune system and lower the tendency of your body to repair muscles and tissues. To build a high stamina, it is important to have healthy and strong muscle and a strong immune system.
You must add green leafy vegetables, oatmeal, bananas, peanut butter, beetroot juice, eggplant, pumpkin, chicken, fish and eggs to your daily diet to boost your stamina.
Also, you must stay away from junk food and high-calorie foods to keep your body healthy.
2. Stay Hydrated
You must have heard plenty of times that one must drink at least 8 to 10 glasses of water every day! Drinking water is indeed one of the easiest and best ways to improve your physical stamina. Water fights muscle fatigue by keeping the body cells healthy. When the body does not have enough water, the cells start shrinking which leads to wear and tear of muscles causing tiredness. Thus, drink lots of water on an everyday basis to keep up your stamina.
3. Get Plenty of Rest
We all feel fresh after getting a good night sleep, don’t we? We all feel energetic, and our mood is also positive when we get quality sleep. It is because adequate sleep allows our body to rest and heal itself. A good night sleep leaves you energised, focused and refreshed; which helps you to perform well physically. On the other hand, if you do not get adequate sleep, then it can make you feel you feel irritated and annoyed which can affect your focus on physical activities. Also, lack of quality sleep has been linked to several health problems such as weight gain, high blood pressure, fatigue, body ache, etc. that can affect your stamina negatively. Studies have shown that getting less than 6 hours of sleep can lead to several health concerns and affect your stamina. Thus, one must get plenty of rest to improve stamina for a workout.
4. Indulge in Physical Activities you Love
When we do something we genuinely enjoy, then it’s easier to achieve the goal. Therefore, if you want to boost your stamina and endurance, don’t you think it would be easier for you to do so when you are doing something that you really enjoy, rather than something you hate to do.
To put in a simpler way, in order to boost your physical stamina, you can get yourself involved physically in those activities that you genuinely enjoy such as cycling, running, swimming, jogging, etc. If you are unsure of which is your favourite exercise, then you can also experiment by including different kinds of exercises in your workout for a month.
5.Lead a Physically Active Life
It is important to be regularly involved in physical activities to boost your physical stamina. Thus, you must get engaged in such activities that can strengthen your body muscles and increase your lung capacity. It is crucial to devote 30 minutes to exercise, and the duration and intensity of the workouts of the exercises should be gradually increased.
There are Certain Exercises which can help Enhance your Stamina for Workout:
1. Weight Training
Lifting weight is one of the best ways to improve both your strength and muscular stamina. Weight training exercises use specialised equipment such as weighted bars, dumbbells, weight stacks, etc. to target specific muscles of the body. You can perform weight training exercises at least two days per week to boost your stamina and visiting a nearby gym can be of great Help in achieving your objectives.
2. Cardiovascular Exercise
The cardiovascular training strengthens heart muscles, improve blood circulation and also increase lung capacity. You can devote 30 minutes every day to cardiovascular exercises such as walking, jogging, swimming or cycling. Also, try to increase the amount of time of exercise by five minutes or increase your distance a little to boost your stamina and endurance.
3. Cross-Training Exercise
Cross-training is also known as circuit training because it is a combination of other exercises as well such as weight training, biking, swimming and trail running. The best part of this training is that it gives you the benefit of each training method and at the same time it nullifies the weaknesses of that exercise by combining with another exercise. Cross-training exercises build strength and flexibility and help to improve the body’s stamina and endurance.
4. Stay Positive
While you are trying to boost your stamina, take things slow and stay positive. Do not be negative if you do not see significant changes in your stamina in a week or so. Do not rush towards achieving your goal. Be patient and take small steps toward achieving your target. Be optimistic and work hard; you will be successful in boosting your stamina.
These tips can help you increase both mental and physical stamina. But you have to be careful as overdoing things can do more harm than good. Exercising excessively can tear your muscles. Likewise, oversleeping can lead to tiredness and fatigue. Building stamina is good for overall health. Eat healthily and exercise regularly to keep your body healthy and fit!