A high prevalence of desk jobs and thereby a sedentary lifestyle has become very common today. This has in turn affected the mental and physical health of quite some of us, with the first casualty usually being the stamina, followed by lifestyle disorders. Hence, if in the long run stamina is maintained just by resorting to an active lifestyle instead of building muscles or increasing strength, it can go a long way in preventing the onset of lifestyle disorders.
Usually, the primary indicators of a decreased stamina are a constant feeling of tiredness, lack of energy, loss of alertness, etc. Some tips other than just having a high energy diet for building stamina are as under.
Difficulty level: Variable from person to person depending on his/her resolve and commitment.
Time required: 30 – 90 minutes a day depending on current fitness levels
Resources required: None
Instructions:
Set goals that are unique for yourself: This depends on what your primary aim is – as to do you just want to increase your energy and build muscle or rather increase your strength and endurance.
Develop a reasonable and achievable plan for self-exercise: Stamina can and should be increased slowly, not hastily. So start with small steps and then gradually up your levels
Start with walking: Walking is one of the best exercises known not just to improve heart and lung functioning, but over a period of time it also strengthens leg muscles and increases energy levels in addition to facilitating a good night’s rest.
Does running stress your body: Quite some people can’t endure running as compared to walking due to the stress it puts on the knees and joints.
Start riding a bicycle: Some people prefer cycling as compared to walking or running. As long as the motto is staying fit, any form of exercise will do. Do what you like as this guarantees more success as compared to indulging in a form of exercise that you don’t fancy.
Try swimming: Swimming is a great form of exercise that not just helps you burn calories but also helps you build up on your stamina. This low impact exercise is known for providing not just a great cardiovascular workout but also for helping tone the entire body.
Push yourself to the limits: Once you start with an activity, you will notice that over a period of time the activity starts seeming mentally and physically easier. Don’t relax. Try to push through this limit and increase your body’s endurance power. This is the most important key to increasing your overall stamina.
Over a period of time, try increasing your stamina by attempting to walk for longer distances at a brisk pace or by riding your bicycle a mile more than previously. For those who swim, try increasing the number of laps to the maximum possible. Those into weight training can attempt increasing weights and/or reps
Try running: Running is an exercise, which if properly done by manipulating the speeds can help strengthen heart muscles. A common running trial for increasing stamina is sprinting 100 meters and then jogging the next 100 alternately for the entire running course.
Frequently Asked Questions:
How fit am I?
Your BMI (Body Mass Index) can tell you that. Get it done.
Do I really need to build up stamina?
Well, if you can run 2500-4000 meters without panting, then your stamina is perfect. Else you do need to get your lifestyle in check by exercising.
Quick tips:
Jot down your goals as well as the improvements you visualize in yourself as you keep exercising. This will help you improve yourself further.
Get an accountability partner as he/she can not just support and encourage you, but will also motivate you when you start loosing steam
Get the correct equipment and clothing from a sports store before you embark on your exercise regimen.
Things to watch out for:
Do not start your exercise routine if you are not fit, as your health might deteriorate rather than get better.
For amateurs, it is imperative to note that you might feel exhausted and sore during the initial days until your body gets conditioned. Do not use this as an excuse to quit.
Build yourself slowly. Push yourself, but don’t harm yourself.