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Build Stamina and Endurance in 10 secret ways
Building stamina and
endurance, no matter what sport you play, is a big deal. Trust us when we say
that it is not easy. It may not be easy but it is not unachievable. An example
is, the Tennis player Roger Federer, who is 35 years old, nonetheless, look at
his endurance and stamina on court! Same goes for marathon runners. Building
stamina and endurance for any sport requires dedication and continuous
motivation.
Remember you cannot achieve
that level over-night, rather you have to work on it. Give yourself some time
and be patient. So now let us guide you through the process of building stamina
and endurance like an A+ super athlete!
Combine Strength Training with Cardio
The most common mistake
anyone ever makes, is to focus on cardio workouts only. Remember cardio and
strength training workouts go hand-in-hand. The more strength training you do,
the more muscles you will build, but to proportionately increase your
circulation, you have to incorporate a cardio workout. The best way to do it is
to combine these two together. Do some bench-presses, pull-ups and run a mile
or jump rope.
Sacrifice your Break time
Generally, people give
themselves a rest period of 60-90 seconds between each set, which is not bad.
But if your aim is to increase your endurance, you will have to sacrifice your
break time. And by sacrificing your break time, we mean that your muscles
should be on fire! The less breaks you take, the harder your muscles will work and
the better your endurance will be.
Make up a plan and try to do
the sets, back to back, with minimal break time and surely you’ll see an
increase in your endurance. To increase your stamina and endurance,
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Increase Your Tempo!
It may seem tiring, but
actually increasing your tempo can increase your stamina over time. It is one
of the best ways to ignite your metabolism and literally, charge up your
muscles. However, remember that consistency is the key! Listen to some
fast-paced music while you curl your biceps or do the bench-press!
Compound Movements are the Key!
Doing isolated exercises may
seem easy, but to increase your stamina and endurance, you will have to give up
isolated exercises. Compound movements are efficient as they work multiple
muscles and joints at the same time and most importantly, they keep your brain
in the game! Working out multiple muscles, at the same time, ensures that your
body is fully activated and the muscles are engaged! An example is that of
dead-lifts and lunges with lateral raises.
Challenge your Muscles
Just like any other thing in
life, a gym routine can become monotonous. And with monotony, there is a chance
that you will lose the motivation to work out. It is only but natural. So how
can you avoid this slump in your workout routine? The answer is simple: change
your workout routine regularly! Changing your workout routine is one of the
best ways to continuously challenge your muscles. Do not stick to the same
routine everyday! But make sure, you combine a cardio workout with your
strength training routine. Challenging your muscles requires an increase in
muscle mass and strength and it is here that
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strength and mass, the right way!
Add Explosive Movements
Explosive movements challenge
your stamina and endurance at all levels. You will see that the more you do
these explosive movements, the more balanced you will be! Burpees, box jumps
and power push-ups are all good examples of explosive movements.
Stretching
Stretching is the most
important, yet the most over-looked part of any exercise regime. Yeah it sounds
boring, but actually pre-workout stretching warms up your muscles and gets them
ready for the challenging workout ahead. Without stretching, chances are that
you might injure your muscles. A post workout stretch is just as important. Try
to incorporate stretching, even on your off days. An additional benefit of
stretching is that it helps in skeletal muscle fiber recovery, as well!
Say No to Carbonated Drinks
Carbonated drinks may seem
very tempting, but besides the fact that they have empty calories, they
actually cause bloating in your stomach and reduce the amount of oxygen you
breathe. So the next time you are working out, keep a water bottle with you.
You don’t want to mess with your endurance training by gasping for breath,
every time things get tough!
Push Yourself!
Challenge yourself everyday!
If you ran a mile in 12 minutes, challenge yourself to do that in less time.
The more you challenge yourself, the better you will get at increasing your
stamina and endurance!
Building Stamina and Endurance Can
Increase the Quality of Your Workout and You Can Build Your Stamina and
Endurance with These Easy Steps!
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