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How to Increase Your Stamina

How to Increase Your Stamina
濡備綍甯姪韬綋鎻愰珮浣撳姏
By Barbara Ross

tp 202005 health 02How many times have you promised to push yourself at the gym every time you do cardio, but found yourself unable to meet the reps? It鈥檚 all right. We get it.

 

Getting too out of breath while working out is due to a lack of stamina. And stamina, for the record, is nothing but the energy or the endurance that your body needs to sustain any form of physical activity for a longer period of time.

 

As your stamina increases, your ability to perform exercises for longer will improve, and the fatigue, exhaustion and stress you experience while doing any activity will be reduced.

 

Fortunately, stamina is something you can always build.

 

So here are a few things that you can do to increase your strength and stamina.

 

鎮ㄦ槸鍚︽浘鎵胯姣忓ぉ鍋氭湁姘ц繍鍔ㄤ絾鍗存棤娉曞潥鎸侊紝 鍏跺疄閿荤偧鏃跺懠鍚告ヤ績鏄敱浜庣己涔忚愬姏銆傝岃愬姏浼氶殢鐫浣撳姏鐨勫鍔犺屽寮猴紝鎵浠ラ噰鍙栦竴浜涙帾鏂芥潵澧炲己浣撳姏鍜岃愬姏銆

 

Exercise with more intensity

鍔犲己杩愬姩

tp 202005 health 01That鈥檚 right. It鈥檚 probably the last thing you鈥檇 want to do when you鈥檙e running out of breath too often and already can鈥檛 meet the reps. But guess what, a very effective way to improve stamina is to reduce the reps or the duration of training and increase the intensity of exercise. Short intervals of high intensity work outs, like burpees or squats or even push-ups, can get you feeling the burn very soon. Include more of such sprint pace exercises in your routine.

 

鍑忓皯閲嶅娆℃暟鎴栬缁冩椂闂达紝浣嗗鍔犺繍鍔ㄥ己搴︺傜煭鏃堕棿鐨勯珮寮哄害閿荤偧浼氫娇鎮ㄥ緢蹇劅瑙夊埌鍙樺寲銆

 

Include music in your routine

鏃ュ父杩愬姩涓惉闊充箰

tp 202005 health 06A lot of people listen to music while working out. In fact, some people can鈥檛 move without the air pods in their ears. This has quite an effect on your stamina. Studies have proven that people who listened to music when working out displayed a much lower heart rate and had to put less effort into exercise than people who did not listen to music.

 

閿荤偧鏃跺惉闊充箰鐨勪汉鏄剧ず鍑烘洿浣庣殑蹇冨緥锛屾洿涓嶈垂鍔层

 

Include more carbs in your diet

楗涓姞鍏ユ洿澶氱⒊姘村寲鍚堢墿

tp 202005 health 05Carbs are often regarded as an enemy for people who want to lose weight. However counter-productive it may sound, you do need carbs for energy and to perform better at the gym. You need to consume foods like sweet potatoes or pasta or rice, which contain complex carbs that will help you feel energetic throughout the day. Make sure you are burning them off, too.

 

鍏跺疄鎮ㄩ渶瑕佺⒊姘村寲鍚堢墿鏉ヨˉ鍏呰兘閲忥紝鎵嶈兘鍦ㄥ仴韬埧琛ㄧ幇鏇村ソ銆傞鐢ㄨ濡傜孩钖紝闈㈤鎴栧ぇ绫崇瓑鍚湁澶嶆潅纰虫按鍖栧悎鐗╃殑椋熺墿锛岃繖灏嗕娇鎮ㄥ叏澶╃簿鍔涘厖娌涖

 

Make sure you balance it out

閬垮厤杩囧害鍔崇疮

tp 202005 health 04Doing high intensity exercises regularly with reduced recovery times is an excellent way to improve stamina. However, there is something called overworking your body too, which will affect your stamina adversely. You also need to make sure that you get enough rest in between your workouts. If you keep exercising every single day, you鈥檒l soon be able to put out much less energy. So take breaks in between and go for a light run, or go cycling.

 

瀹氭湡杩涜楂樺己搴﹁繍鍔紝鍑忓皯鎭㈠鏃堕棿锛屾槸鎻愰珮鑰愬姏鐨勭粷濡欐柟娉曘備絾鏈夋椂涔熷彲鑳戒娇鎮ㄧ殑韬綋杩囧害鍔崇疮锛岃繖瀵硅愬姏鎻愰珮涓嶅埄銆傛偍闇瑕佺‘淇濅袱娆¢敾鐐间箣闂存湁瓒冲鐨勪紤鎭椂闂淬

 

Caffeine

杩愬姩鍓嶅枬鍜栧暋

tp 202005 health 03We all know the energy boosting effects of caffeine. Yes, it helps with workouts too. According to a study conducted in 2017, male swimmers who took prescribed doses of caffeine about an hour before their swim were found to have been able to perform better, with increased sprint time and without an increase in heart rate.

Similarly, caffeine also helps give you that little boost on days when you feel too tired to work out.

 

褰撴偍鎰熷埌澶疮鑰屾棤娉曢敾鐐兼椂锛屽挅鍟″洜涔熷彲浠ュ府鍔╂偍鏈変竴鐐规敼鍠勩

 

Apart from all of these, certain exercises like jumping squats, burpees, jumping lunges and even on-the-spot regular jumps will help you improve your stamina. You can include a set or two of these exercises in your regular workout regime to bring about a steady improvement in performance.

 

闄ゆ浠ュ锛屽娣辫共锛屽紦姝ョ敋鑷冲彧鏄父瑙勮烦璺冿紝閮戒細甯姪鎮ㄦ彁楂樹綋鑳姐傛偍鍙互鍦ㄥ父瑙勯敾鐐兼柟妗堜腑澧炲姞涓缁勬垨涓ょ粍杩欐牱鐨勭粌涔狅紝浠ュ疄鐜颁綋鑳芥彁楂樸

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