The panting starts sooner than you hit the set record for the day.You wish you could push yourself more, but your body protests violently.It’s your low stamina doing the talking.With the right training though you can improve your endurance levels and athletic stamina
The best part is, it needn’t be all hard work, here are some fun tips that can help you become fitter.
#Tip 1 Run the track, and again run
Jason Fitzgerald, a running coach highlighted that in the olden days runners mostly ‘ran’ as part of their workouts. However, today several training routines have emerged, but ‘running’ still remains one of the elixirs.
It is completely fine if you get exhausted and drench in sweat after 2 minutes of running. Take one minute of time out, and continue running for another two minutes. Take a break and repeat the cycle. This will strengthen your muscle tissues, giving you more strength and flexibility to run for longer durations.
Eventually, by stretching the duration by 5 minutes every time, increase your run time to 20 minutes.
After around 3 weeks of running a particular route, switch to more inclined routes – a slope or a hill. In case you’re running on a treadmill, increase the resistance or incline.
#Tip 2 Add variations into endurance training
Endurance training not only strengthens the muscles and bones, but the ligaments and tendons as well. Additions into this type of training can boost stamina and overall body strength.
Incorporating aerobic exercises while using kettles can improve your flexibility. Further still, mix in a few body weight exercises, which require dumbbells. This amalgamation is an excellent stamina-booster.
#Tip 3 Splash and Dive
Swimming is an effective stamina building exercise as well, as it puts almost all your body parts into movement, strengthening them and even toning them.
You can initially start by swimming for a short duration and gradually make it a point to swim for 30 minutes every alternate day.
Now, it’s natural to feel hungry after swimming. Opt for fresh fruit juice or a sandwich made out of whole wheat bread, instead of chips or aerated drinks.
#Tip 4 Hydrate in the right amount
It’s important to stay hydrated to maintain good stamina. Make it a point to sip water between workouts.
But, remember to ‘SIP’, and not drink in bulk! Bulk drinking at one go can cause choking due to your intensive breathing patterns during workouts. Drinking red also helps. Beet juice helps elevates stamina up to at least 16 % because it’s rich in nitrate.
#Tip 5 Mind Work
Push yourself and keep going as you break personal records. Your determination and perseverance are the strongest elements. But, remember never to exercise if your body hurts.
The slight pain might be a sign of an injury, and if ignored it can backfire to the extent of causing permanent damage.
In such cases it is better to be practical and take the doctor’s advice and exercise accordingly, rather than letting all the efforts to build your stamina go down the drain.
#Tip 6 Avoid Smoking
Smoking kills stamina and causes stress on the heart. Therefore, if you genuinely want to increase your stamina quitting is the best thing to do.
If you have a busy schedule that keeps you away from the gym there are easy and fun exercises you can do when time is limited or you aren't near the gym.
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