One of the real assets of an athlete or a player is not their perfect physique but their stamina, says Mike Jackson, Nutritional Consultant and Physique Transformation Specialist.
He says stamina not only means having strength and energy to endure an activity for an extended period, but also helps fight illness and stressful situations.
If you want to increase your stamina, then, try the following stamina-boosting tips;
1: Get a physical test
If you are intent on increasing your stamina, like your favourite athlete, you should start with a baseline medical test. This will help you to find out, how fit you are, in order to overcome injuries, fatigue and other problems.
2: Start with a balanced diet
To build your stamina, don’t just rely on physical activity, you also need to watch what you eat. Include a well-balanced diet by adding low-fat products, plenty of fruits and vegetables and lean meat. This will help your body stay healthy and increase both your physical and mental stamina.
3: Play your favourite sport
All types of outdoor sports are best to overcome fatigue and boost your stamina level; this is because it is a form of aerobic exercise. Sports like football, basketball and all other sprinting games will help strengthen your heart so that more oxygen reaches all parts of your body.
4: Start slowly
If you have just begun your stamina boosting routine then, Mike advices you to take baby steps rather than push yourself into a hectic and rigorous programme. If you wish to run a desired distance in a required amount of time, then start with walking or by running, shorter distances until your body builds up enough stamina.
5: Take up cardiovascular exercise
One of the best and simplest ways to build your stamina is by dedicating a certain time for cardiovascular exercise. Include cardiovascular exercises like running, swimming, jumping etc. For best effects, increase the intensity of these exercises slowly.
6: Reduce your ‘rest’ days
If you want stamina like Usain Bolt, you need to avoid resting between sets. But if you feel the strain, then rest for a few seconds. Mike says, “at the end of every exercise, you should feel the burn and should be breathing heavily and sweating.”
7: Eat several smaller meals
To maintain the continuous supply of energy to your body, eat small meals at regular intervals.
8: Increase your water content
Make sure you drink enough water to reduce dehydration and fatigue. If your body has less fluid, it will curdle your blood and thus slow down the blood flow and make your cells oxygen deficient.
9: Manage your sodium level
If you do rigorous exercise throughout the day in hot climate, you tend to sweat more; as a result, your body loses a lot of salt during perspiration. A low level of salt in your body can cause electrolyte imbalances, which in turn can drastically reduce your stamina and make you feel light-headed and dizzy. In order to avoid such problems, make sure you are getting enough sodium in your body, but check if you have hypertension risks.
10: Choose carbohydrates
Make sure you add carbohydrate rich foods to your diet, so that these foods provide your body with starches and sugars that your muscles can use as energy to boost endurance. Include carbohydrate rich foods like cereals, bread, fruits, vegetables, pasta and milk…to be continued.