Stamina is the body’s ability to withstand fatigue or resist diseases. In health and fitness setting it is explained as the ability to sustain physical activities for a longer period. You will notice that some people tire and go out of breath after a couple of sets of exercise. It involves both aerobic endurance and anaerobic endurance. To increase one’s stamina, they have to carry out exercises that challenge both aerobic, anaerobic endurances and muscles. That is exercises that will cause the heart to pump fast while conditioning the body to sustain the tedious exercise.
The exercises below greatly help you to increase your stamina
Interval exercises involve short sessions of exercises requiring a lot of energy followed by long sessions of low-intensity workouts. This is to improve both aerobic and anaerobic endurances. Results from a study showed that individuals who went for moderate cycling for sixty minutes in a day for about six weeks improved on their aerobic endurance but not a single change in the anaerobic endurance. The same study showed that a cyclist who went for ten sets of high-intensity cycling, at intervals of 20 seconds with some rest in between for a month and a half are improved both aerobic and anaerobic endurances.
Lifting weights carries a larger percent of anaerobic. It improves your strength, improves your muscles stamina and increases the ability to carry out day to day activities such as gardening, vacuuming, shoveling out snow. To gain endurance and strength from weightlifting, you have to lift weights heavy enough to cause muscles fatigue within the first 8 to 15 repetitions. It is advisable to take a break of about half an hour between the exercises. Reduce rest time to 15 minutes and increase workout time to 45 minutes as your stamina improves.
This is among the very best ways to improve your aerobic endurance and hence the ability to sustain strenuous work for longer periods. Start up with thirty minutes of low to moderate intensity cardiovascular exercises, for example, jogging, walking, cycling, swimming or hiking. Increase the time of your exercise by about five minutes or even take a longer distance, take one more lap in the pool or add a quarter more jogging distance.
On a relaxed posture take deep breaths for about 10 minutes. Breathe in and out continuously and after it, you will get a very great feeling of relaxation. Also, a nap of around twenty minutes gives the brain and body an excellent opportunity to relax. At this rest time, the brain and body build them and even performs restoration work. Relaxation is a good way of improve the endurance of the body. A nice sleep of about seven to eight hours per night is also of great importance.