Every man is looking up to the exercises and routines that help him boost his stamina, endurance and power. Before we move on further with the topic, we would like to mention some basic things that you must start before you do a stamina exercise.
The key thing that plays with your internal body functioning, which reflects outside is the intake of food. Inculcate healthy eating habits, avoid junk food and reduce carbs. Along with doing the stamina exercise, it is vital to give your body ample amount of rest, too. This will give your body an adequate amount of strength while you perform the exercise to build endurance.
Doing cardio and running every day is essential to building up the stamina, but that is not all in stamina exercise. There is more to it, but people have wrongly formed a perception of linking aerobics, running and cardio as the only exercises to boost stamina but is not the same as what you do regularly.
The three key things that play a key role, and are interconnected with building stamina are:
- Your diet based on your goal.
- Giving body rest, when needed.
- Doing stamina exercise regularly without fail.
Stamina exercise is another term for aerobic exercise and is one of the exercises from the four others, aimed at building strength, flexibility and balance of the body. Stamina exercise builds up the foundation before you come to the next three of them.
Let us have a look at exercises to build stamina:
- Start with walking more
Walking has become extremely crucial since our lifestyles have become sedentary due to our exhausting work routine and lethargic personal time. It makes the body flexible, stretches the muscles and builds up the stamina. It is one of the easiest exercises to boost stamina. The duration and the intensity of walking depend upon how regular you are with the exercise.
Beginners are advised to cover a shorter distance regularly and keep accelerating the pace and increase their distance every day. Walking also freshens the mind and is good for joints, as regular walking will result in a decrease in the complaints regarding the joint pain.
- Level up your stamina with running
Running is challenging as compared to walking as it boosts up your heartbeat and increases the blood lactate concentration. Running on a treadmill and running on the ground are the two kinds that you can opt for.
A great advantage that running on a treadmill enjoys over running on the ground is that you are able to keep track of all your records and can improve accordingly and specifically. But, running on the ground is concerned better than on the treadmill because of the difference of the running speeds, which were recorded lower on the treadmill and higher on the ground.
- Enjoy the aerobics
One step ahead of jogging, running and walking, comes the aerobic exercise. It is preferred more than the above two exercises to boost stamina. The reason being the enjoyment and the jovial nature of this stamina exercise while it is done.
Aerobics increase the endurance and boost your stamina more effectively and rapidly than running and walking. The minimum time duration must be 30 minutes, which during the early stages might be hard to reach, but after the regular performance of the aerobics, this must become feasible.
Other stamina exercise to add
Alongwith with the above stamina exercise, you can also do other exercises for strength and energy building. But before that you must not stick to a routine. Routine might be beneficial in your personal or professional life, but for your workout life, it is a big no. Never follow a routine of the same exercises as it will lead to prolonged pain in the affected body part and will inhibit your ability to do more, therefore, attacking the body’s existing stamina and strength.
Let us have look at some more of the exercise to build endurance:
- The standing dumbbell punches
This cardio exercise develops stamina and endurance with building up of muscles at the same time. Here is how you do it:
- Stand with arms stretched and elbows pushed inside.
- Stand hip-width apart with one leg forward and the other backwards.
- Holding the dumbbell in both hands, push the dumbbells forward from each hand at once in a straight line.
- Pull back, and repeat.
The faster you do, the better. This stamina exercise is good for the upper body as it gets the muscles of the shoulder, biceps and lats worked up.
- Speed skaters
These might be easier and fun to look at, but really takes the test of the actual stamina and endurance you possess. They are similar to the leg day exercises at the gym.
Let us have a look on how we do it.
- Stand and then you leap sideways, with one leg forward and the other backwards. Make sure that the entire feet of the leg put forward touches the ground.
- Bring the opposite hand (with respect to the leg) to touch the ground while you remain in that position.
- From that position push against and up to bring yourself in an alternate position.
Beginners must take extreme care while doing the speed skaters exercise because it requires the perfection of balance and speed at the same time. It is quite difficult to maintain both at the same time and you many end up hurting yourself or do it the wrong way that may lead to excruciating pain.
The best is to start this exercise under a trainer and keep doing it under his supervision until you gain a complete perfection in it. Speed skaters include running, jumping and building muscles too. The muscles that work under this exercise are the hamstring, glutes and your calves.
Along with the exercises you must get your diet in check and eat healthy food before you go for any exercise as it acts as an enhancer.
Hope you get up and get started with the day to boost up your stamina and keep yourself active!