Stamina is the ability to sustain prolonged physical or mental effort. Though this word is mainly associated with physical activities, it may refer to mental exertions too.
Physical stamina is more commonly meant when we refer to ‘stamina’. But, it is also linked with endurance. Endurance is something that lets you face the exertion for a longer period, and stamina would usually mean the energy levels and overall health that boost one’s endurance.
Stamina isn’t required only by athletes, or those who are too involved in physical exertion. It is a daily requirement for all of us to handle our hectic lives, which nowadays demands only one thing, ‘keep running’ for all that you desire.
Eat healthy
For many, stamina is simply about being physically active. That’s not true. This is because in order to work out and perform exercises effectively, your body needs its fuel, that is, nutrition. Go for low-fat, high protein and more raw foods.
Never skip on carbs
They are essential for muscle building. Also, they increase starch and sugar in your body, boosting your stamina and endurance in turn. So, it is good to have grains, pastas, brown breads and cereals.
Start with things you love
Are you a dance person or a yoga person? Well, pick what you love. Be it Zumba, aerobics, badminton, tennis, cricket, or gyming, if you love what you do, you will not need any other motivation to get at it.
Be regular with your work out
Experts say that to maintain a minimal level of fitness, you must work out for at least 30 minutes a day and 5 days a week. You have to be determined as stamina building will take time and you don’t have to lose patience till you are there.
Limit your ‘rest’ time
Though resting is essential and is called the repair time for your body, start decreasing it gradually. If, let’s say, you take rest for two minutes after three sets of an exercise, reduce the duration to one minute, 30 seconds. Then after a few weeks, reduce it to a minute and so on.
take proper rest
Limiting your rest time in between sets doesn’t mean that you don’t have to rest your body. You should never strain your body beyond the limit it can go to. If you think you can’t take as much stress, it is better to halt. Also, always make sure that you get a good night’s sleep. Sleeping enough is the most essential step towards a healthier living but often people disregard it. If you want to build stamina, you should never do that.
Eat multiple times a day
Try to have a five-meal policy with smaller portions rather than a three-meal policy with bigger portions. This will improve your body’s metabolism as there will be a continuous supply of energy. Also, if you eat big portions, your body is likely to get sluggish post that.
Never skip on breakfast
You must understand the importance of breakfast in your diet. It is the most essential meal of the day. You should have a combination of proteins, fats and carbohydrates in the morning.
Always warm up
Remember to stretch your body every time you work out or exercise. If your body isn’t heated enough, you can end up hurting yourself.
Stay positive
This is not just a tip to boost stamina but should be a thumb rule for lifetime. Staying positive has proven to boost results in a positive way. Also, when you stay optimistic, your stress levels are lower. This translates into better performance and hence, better stamina.
Do weight training exercise
It is one of the best exercises to boost your stamina as well as endurance. Make sure you lift weights and this is also applicable for women. Start with lighter weights and increase the weight week by week.
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