Helpful Suggestions On How to Improve Stamina
Being able to improve stamina isn’t as easy as drinking sports drinks by the gallon and buying the latest sneakers that promise to turn you into an athlete; it’s hard work. Whether you are out of shape, a busy soccer mom, or an athlete looking to improve physical prowess, learning how to improve stamina can help you throughout your lie and not just the next big game or carpool.
It’s important to realize that to increase stamina, a lot of effort and diligence will be required. Before starting any new physical program or exercise regimen, it is highly recommended that you consult your physician and make sure you are not in danger of harming yourself.
Cardio, Cardio, Cardio
Cardiovascular exercise is perhaps the single most beneficial thing you can do for your stamina and overall health. Activities such as biking, running, jump roping, skiing, and anything else that gets your heart rate up should be done frequently throughout the week in order to help recondition your body and build endurance.
Although it may seem excessive, cardiovascular activities should last at least 30 minutes and take place at least 5 times a week. This will help get your body into gear and train it to perform at its peak level.
On days that you do not perform a lot of cardio exercises, you should be focusing on strength training. Strength training activities such as bench presses, pull-ups, bicep curls, lunges, and even yoga are a great way to build muscles up and get your body into a position where it can take on more work and stress.
You may have noticed that the more you exercise or do any sort of task, the easier it gets. If you are trying to improve stamina, you need to avoid this. If the exercises and workouts aren’t requiring you to put forth your best effort, then you have reached a plateau and no progress will be made.
Muscle confusion is effective because it never allows your body to get used to particular activities. You can trick your muscles by switching the types of exercises you do each day. If you run on Mondays, you may wish to do push-ups on Tuesdays, swimming on Wednesdays, etc. This will keep the exercises fresh and new to you and can also help avoid burnout for you and your muscles.
Get Your Z’s
Most people underestimate the importance of sleep. Just because your metabolism will likely be improving, does not mean that you can start skipping sleep in order to work out. Your body is going to need to recover from all of the additional work it is doing. Get 7 – 8 hours of sleep each night so that your muscles have an opportunity to revitalize and face the world the next day. If you have a problem falling asleep, make sure that you exercise earlier in the day, or even first thing in the morning if you have to.
Proper diet is very important, but does not mean that you have to suffer through an endless supply of rabbit food and nothing else. If you are trying to lose weight and build muscle while improving your stamina, you should eat a diet that is very, very rich in protein. The protein will help your muscles recover and rebuild after the mini-tears it will suffer from after training.
If you are already an athlete, a diet with an even match of protein and carbohydrates may be the right choice for you. Carbohydrates help provide much needed energy to push through tough exercise routines. Keep in mind that not any carbs will do; ideally you should be eating primarily complex carbs like wild rice and whole wheat bread.