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How To Increase Stamina For Exercise

Regular exercise is key to a healthy lifestyle.

Whether it be a small jog or a rigorous day at the gym, a workout is good for the body and mind.

The problem many people run into – especially when just starting a workout routine – is stamina. Stamina is defined as the bodily or mental capacity to sustain prolonged stressful effort or activity. Think of it as your endurance. In this case, specifically the body’s ability to keep the muscles primed and strong for exercise.

An issue many exercise enthusiasts run into is a lack of stamina to keep their workouts going. For example, not being able to run as far as they’d like or struggling to get enough reps in on the bench press.

Increasing stamina is vital to strengthen the veracity and length of your exercise. The more stamina you have, the longer you can stay at the gym. The longer you can stay at the gym, the better results you’ll have from your workouts.

Nurish helps increase stamina for exercise

Why You Should Strive to Increase Your Stamina

The idea is simple – longer, harder workouts lead to better results. Being able to lift a decent amount of weight several times over a longer period is better for the body than lifting a large amount of weight once – a two-mile jog is better exercise than a ten-meter dead sprint.

That’s not to say that short, high-intensity workouts don’t have their place in the gym. High-weight low-rep workouts have been found to increase muscle mass.

Low-weight high-rep workouts are known to increase muscle endurance, or stamina. These types of workouts can also increase muscle mass, given that they are done correctly. 

Increasing your stamina is also good for overall health – stamina helps lung capacity, heart health, and overall endurance.

Natural Ways to Increase Stamina

According to the National Institute on Aging, there are four types of exercise:

  •         Endurance (Aerobic)
  •         Strength
  •         Balance
  •         Flexibility

A good workout routine will include all these types of exercises. In terms of increasing stamina, endurance exercise is the best.

Endurance exercise is continuous activity that uses most or all of your muscles as well as the heart and lungs. The American Heart Association states that endurance exercise is good for the lungs, heart, and circulatory system. Regular endurance, or aerobic, exercise also lowers risks of diseases such as diabetes and heart disease.

endurance exercise

Types of Endurance Exercise

Endurance exercise can be as easy or as hard as you’d like to make it. It’s purely up the individual – only do what you can handle. As you continue your workouts, your stamina will increase and you’ll be able to exercise longer and harder. Try any or all of the following to see what works best for you.

Walking

Walking at a pace fast enough to make yourself tired is a great and easy form of aerobic exercise. It’s the easiest to get into and doing so can greatly increase stamina – given that you’re making yourself somewhat tired. It’s as easy as a nice, fast-paced walk around the neighborhood. If you feel like that’s too easy, consider walking up and down some stairs.

Running

Running or jogging is one of the most popular forms of endurance exercise. It’s undoubtedly harder to get into than walking. Running is much more rigorous and tiring – but there’s a tradeoff. Because it’s harder, you don’t need to run nearly as far or for as long as you’d need to walk to attain the same benefits. And don’t worry, it gets easier after a while.

Biking/Cycling

This form of endurance exercise is great for the heart, lungs, and legs. Biking is also good for taking pressure off the joints when compared to running. Whether on a bike outside or on a cycling machine, this exercise is great for working up a sweat while maintaining your body’s structural integrity.

Swimming

Swimming, like biking, is also easy on the joints. Especially good for those suffering from arthritis or other bodily pains, swimming exercises the entire body. A few laps in the pool is a great way to build stamina for all ages.

Yoga

Yoga is a relaxing way to increase your stamina. Also good for the mind, yoga is good for stretching and strengthening all the muscles in your body. Yoga also counts as a flexibility and a balance workout, so you’re getting the best of all worlds.

Other Ways to Increase Stamina

Increased stamina will come naturally with increased exercise. But there are other ways to build stamina and elevate your exercise.

Eat the Right Foods

Diet plays a crucial role in our lives. The healthier your diet, the better your health. Some foods are known to build stamina, such as:

  •         Oatmeal
  •         Beans
  •         Grapes
  •         Quinoa

Adding these foods into your diet will help your endurance.

stretching can help increase stamina for exercise

Try Deep Ocean Minerals

Deep Ocean Minerals, like those found in Nurish, have been found by researchers to help build stamina. A study in the National Library of Medicine showed that athletes who ingested deep ocean minerals had a 25 percent increase in running capacity versus those who were given a placebo. These deep ocean minerals are taken from a depth of over 2,000 feet and have been shown to have numerous positive effects on the body.

Add Some Caffeine to a Workout

Caffeine is one of the most well-known stimulants. It often has a negative connotation, as it’s found in many soft drinks and sodas. But caffeine isn’t always bad. Caffeine helps people train longer and harder. Another study in the National Library of Medicine found that caffeine also improves concentration and reduces fatigue.

Listen to Music

Mostly everyone on a jog or at the gym will be listening to music. This isn’t by accident. Music can make your workout seem easier, boost your energy, and distract you from the physical strain.

In short, building stamina is crucial for health. Endurance exercises like running or biking are a great way to increase your stamina. Other ways, such as ingestion of deep ocean minerals is a great, natural way to do the same. Consider trying all of these ways combined to see what works for you.

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