Top 20 tips to increase stamin

Stamina not only means having strength and energy to endure an activity for an extended period but also helps fight illness and stressful situations. Want to increase your stamina? Then, Try these stamina-boosting tips by Mike Jackson - Nutritional Consultant and Physique Transformation Specialist.

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.

11: Know your limits
Never burden your body with the things it can't do, it will just lead to injuries and muscle cramps. If you are obese, make sure you come to a healthy weight before beginning your stamina boosting process. Besides, constantly stay in touch with your doctor and trainer to avoid major mishaps, and to know your limits.

12: Avoid bad habits
We all have good habits and bad habits, which all of us are aware of. Make a list of both and try to curb the bad ones like smoking, excessive alcohol consumption, junk food addiction etc. Killing these habits will help you stay fit and improve your efforts to increase your stamina.

13: Maintain a record
It is best to maintain a record book to track your progress; this will also help you to stick to your plan. A record book, will also help to find out how dedicated you are to your practices, and enable you to take steps to correct them.

14: Follow a cardinal rule
Before beginning any routine, remember to warm up, stretch and cool down. This will help avoid injuries.

15: Also, add weight training
Weight training is a very good exercise to increase your stamina. Start with smaller weights like light dumbbells and try increase your weights in the second week.

16: Rest is important
In order to increase your stamina, rest is as important as exercise. So give yourself a day off from all the intense training.

17: Maintain a healthy weight
You should try to maintain a healthy weight by taking into account our height and body structure. If you are underweight, consult a doctor or a nutrition expert to help you reach your ideal weight. This can help boost your stamina.

18: Eat a healthy breakfast
Start your day with a healthy breakfast by choosing a bowl full of oats or whole wheat toast. Indulging in this breakfast will help keep you full and provide your body with essential ingredients like magnesium, manganese, chromium and copper.

19: Eat good fat

It is important to learn the difference between good fats and bad fats, so you can provide your body with the good ones. Include healthy fats like flax seeds and fish oil to your diet as they can help improve nerve, cell functioning and keep your stamina levels high.

20: Protein is necessary

Make sure you eat good quality proteins, as they contain essential amino acids that our bodies need inorder to function. Include protein rich foods like egg whites, low fat milk and milk products, fish and chicken in your diet.

http://timesofindia.indiatimes.com/