How to increase stamina
We love to become energetic. If you have high stamina, you'll feel more energetic.
" The inner strength or energy that helps you to sustain a physical or mental works for long periods is called stamina ". Having high stamina helps you to do your work at a 'higher' level.
You may have wondered what are the natural ways of increasing stamina. There are many steroids and supplements available in the market, but they aren't preferable having a side effect as well. Increasing stamina isn't a process that occurs on a spur of moment. It'll need preps and pracs. You can complete the given task easily via high stamina.
Here you will know all about stamina boosters and on a deliberate practice, you'll achieve the same.
13- ways to increase your stamina
Exercise
Exercise brushes your stamina.
Nah, something is missing!
A consistent exercise will boost your stamina superbly. Reports and researchers have confirmed the same. A/c to research papers, the participants experiencing work-related fatigue improved. A/c to fitness experts, 30-minutes for 5 days a week is the minimal push to attain fitness (in general). Although it can vary individually.
Remember, always do warm-up/stretching exercises before you work-out. If your body isn't heated up, you will end up hurting yourself. People who exercise regularly feel more energetic during a physical or mental task given.
Do weight trainings
Weight training is the best stamina booster technique. It enhances your body endurance. Make sure you lift weights. Start with lighter one and increase the weights periodically. Never strain your body beyond the limit.
*Do have a warm-up exercises here too to gain the cent percent efficient weight lifting.
Stay hydrated always
Boost your stamina via drinking water. Your body needs water to work.
Every cell, tissue and organ needs water to work properly. Water is needed to regulate body temperature, remove wastes and lubrication of joints. Hence, always keep a water bottle with you; you can add some lemon to it. Also, many fruit and vegetable juices (e.g., apples, oranges, sugarcane, watermelon, tomatoes and lettuce etc) can help you here.
A healthy balanced diet
Try to eat a well- balanced, low- fat diet which includes a plenty of fruits, vegetables and lean meats; a/c to nutritionists, at least one third of your diet should be starchy and having carbohydrates, whole wheat variety is preferred.
a. eat five meals a day
Try to get a five meals policy. You will eat two times a day in bigger amounts and three times a day in smaller meals. This will give a sharp peak to your metabolism and hence, better stamina.
b. Never skip on breakfast
Stamina plus will be yours if you follow your breakfast religiously. It's the most important meal of all day. It should constitute a perfect combo of proteins, carbs and fats.
c. eat proteins, carbs and good fat
Never skip on sources of proteins and carbs like milk, eggs, dairy products, chicken, pulses, brown breads, wheat grains and cereals.
Though you must limit your fat intake, do eat a good fat sources like dark chocolate, fish oil, nuts, avocados and chia seeds etc.
d. Let's have a walk
Walking a few gentle steps after eating. It helps your body to digest food. This is a pre-eminent part of building stamina.
e. Know your salt-sugar intake
You must know your sodium and glucose intake. Your body loses a lot of sodium via sweat and you are to maintain an optimal sodium level, as low sodium level can cause electrolyte imbalance. This can make you dizzy and light-headed.
f. Keep a gap b/w dinner and sleep
According to many reports and researchers, you should keep a gap of 2-3 hours between dinner and sleep. You should never sleep just after dinner as it can accumulate fats in your body. Hence, you are to keep a gap of 2-3hours. Make it a thumb-rule!
Yoga & Pranayama
Yoga-pranayam will increase your stamina & brush up your stress handling skills.
Researches have claimed that participants attending yoga and pranayam showed increased stamina, more endurance and less fatigue. They developed a state of well-being. Meditation helped them to relax and re-focus.
Music
Music can increase your cardiac efficiency; a/c to studies, music has the potential to align your thoughts and sentiments. It results in total calmness of your body and mind. One listening to his/her favourite music will need to put less effort in exercising. Studies and researches in the years 2006, 2011, 2014, 2019 performed across the globe claimed that listening to music (more beats/second or the one with slow pace) will affect accordingly. Since each and everyone has a different ideal workout pace, determining exactly what tempo works for you may be a trial-and-error process.
Have a sweet and calm sleep
A beautiful sleep at night will give you a refreshed, energized and focused start. It ensures you to give your best all day.
Tennis great, Serena Williams, told a UK publication that she enjoys going to bed early around 7p.m.
A study in the journal SLEEP confirms the positive role of sound sleep in performance, accuracy, endurance and hence, stamina. As per National Sleep Foundation, a 6-7 hours of calm sleep is excellent, although it can vary individually.
People worry about spending many hours for sleep. But an extra stolen hour of sleep on Sunday feels like heaven, specifically after a long time of work.
Pick your love
Do you love dancing or yoga. Well you can go with anyone e.g., Zumba, aerobics, tennis, cricket, gyming etc. If you love swimming or jogging, or even scatching, opt anyone and you'll have a calm. It'll result to higher stamina. It's very simple. If you do what you love, you'll not need any motivation.
Have a positive aura
It is the rule of thumb for your stamina. Your optimistic waves brushes your performance and hence, your stamina. Your positive attitude can slow your stress down, showers peace and love to your body and mind. Remember, you are the soul which is the synonym of positive, peace, power, love and blessings.
Caffeine
A cup of coffee/tea may give you the swing on a day you are feeling too drowsy to exercise. But, remember! You are not to rely on caffeine and other stimulants too much, since your body can develop a tolerance against these. Caffeine is a stimulant that boosts your energy temporarily and increases heart rate. Also, do not have a cup having high sugar content or artificial flavouring. Avoid soft drinks or pre-made coffees and teas.
Ashwagandha
If you believe in indigenous herbs and medicines, this is only for you. Ashwagandha is a natural herb supplement. It reduces stress level, increases energy and overall health in general.
In a small study, 25 athletes took 300 mg of ashwagandha twice a day for 12-weeks. They showed improved cardio-vascular activity, comparatively.
Give a change
Sometimes, you get bored with your daily exercises and gyming. This is very normal. You can go for cycling instead of gyming or weight lifting on any day or can have a Zumba, aerobics, swimming etc. It'll refresh you. It's very simple. If your body and mind get refreshed, you'll work efficiently. If you love playing guitar or piano or any other musical instrument, you must opt it.
Have a sip of hot water
Do it first thing in the morning and many times a day. A sip of hot water is amplifier for your digestion and metabolism, and of course, stamina and endurance. If you drink a sip of hot water daily, it flushes out all toxins from your system and helps the body to work well. If you face bowel congestion frequently, you must try it. It decreases the belly fat.
A healthy body with a healthy mind is priceless for humans, especially in today's hustle and bustle. Now, you've found the map for the treasure i.e., stamina. Follow it deliberately and you'll certainly, attain the success.
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