5 Ways To Increase Stamina

Everyday activities require enough energy. Even to eat it we must have stamina because without stamina it will be difficult to move. Having sufficient stamina is a weapon to be able to continue daily activities.
However, how can stamina increase? Here's how:

1. Eat A Little, But Often

Eat a small portion of nutritiously balanced, but often. Eating large portions of carbihydrate-rich causes blood sugar to rise. It makes more insulin is released by the body. This condition will cause too much blood sugar to be sent to the muscle cells to be stored. This is the culprit of fatigue.
4. Consumption of vitamin supplements, minerals and omega 3 fatty acids
Dr. Roberta Lee, Director of the Continuum Center for Health and Healing at Beth Israel Medical Center, New York USA, suggests intake of multivitamins and minerals for fatigued patients. Why? Vitamin antioxidants help the body neutralize the damage in cells due to free radical attack. Minerals support the performance of the liver and kidneys in performing body detoxification work. Omega 3 fatty acids help the body work every cell to run smoothly.

2. Do Not Let The Lack Of Fluids

Many health benefits you can get by drinking lots of water. Some of these are to help you lose weight, prevent kidney stones, and so on. [2] Water can also increase stamina because it suppresses fatigue in muscles. Dehydrated muscle tissue can not perform well, so keep your stamina by drinking about half a liter of water a few hours before doing strenuous exercise. [3] If you are going to do long-distance running or exercise for a long time, bring plenty of fluids so you can drink them later when thirsty.

If you prefer a flavorful drink, try consuming sports drinks like Powerade, Gatorade, etc. These drinks provide the added benefit of replacing the body's electrolytes (essential nutrients that support the muscle function that wastes when you sweat). [4] However, this drink contains many calories, so it is not suitable for you who also want to lose weight.

Do not consume energy drinks that contain caffeine in excess. This drink is good for increasing stamina in the short term,but can weaken stamina in the long run.


3. Do The Physical Activity You Like 

You can more easily exert physical energy that will increase your stamina if the activity you like more than something you do not enjoy. Organize your workout by including any activity you like. This can be an activity you've mastered, or it could be something you've never tried. If you are not sure what exercise you like, experiment with different types of exercises for a week or two. For example, you may find that you like low-impact exercises such as biking and swimming instead of the usual running exercise, or you may find otherwise

4. Take A Break 

Man has been programmed by the Almighty to move between spent and regenerating energy. This cycle, says Schwartz, lasts 90-120 minutes, during the time of exhaustion. Rest a few minutes to restore energy


5. Live Life Actively 

Maybe you do not have time to exercise if you are very busy. Fortunately, by continuing to move throughout the day, you can reduce some of the negative effects that occur due to lack of exercise on a regular basis. Do not just sit still for long periods of time, because almost any kind of movement is a good thing for heart health; more moving is certainly better. Instead of driving to work, it's better to walk or ride a bike. If you have to sit in front of the computer all day, use a standing desk or a walking desk instead of sitting.

Use a pedometer (a tool to measure footsteps) and try to walk 10,000 steps a day. The more you move actively, your overall health and stamina will get better. Increase your stamina targets that you should achieve gradually. Every exercise that you undergo to increase your stamina should be done gradually. If you train too hard early, maybe you will be exhausted and eventually give up. You should set specific and simple goals as stepping stones to reach the main objectives, such as running 1 km at the beginning, then in two weeks upgraded to 2 km, then 5 km, and finally 10 km.

Celebrate each small achievement as an achievement. Keep your spirit, and do not give up!

• For cardiovascular exercise, start slowly, then increase the heart rate gradually and keep the heart rate for no more than 30 minutes at the beginning. Increase the intensity and duration of the exercise with short and realistic intervals until your goals are achieved. In a few months, maybe you will make rapid progress without feeling the change!

• For strength training, start with a load that is easily lifted. Add weight in the barbell or exercise machine bit by bit. Alternatively, if you do weight training to shape the body, modify your workout to make it easier. For example by lowering your legs when doing push ups, or do crunch to replace sit ups. Increase the weight, resistance, or intensity of the exercise gradually to build strength slowly over time.