This pandemic has made us so vulnerable regarding our personal physical and mental health that like never before, we took real efforts to multiply our immunity. However, this work from home culture triggered the lackadaisical attitude to our daily workout sessions and other important routines that used to take care of our stamina.
When someone talks about stamina, we usually think about physical stamina but in contrast, mental stamina is as important as one’s physical stamina.
Endurance and stamina are just synonymous with each other and have no meaning without each other. Now is the time for each one of us to go back to the old routine and start rebuilding it. Here are a few tips to begin with, without any artificial products including steroids and supplements.
- Take things Slowly
Always remember one thing, you cannot build your stamina overnight. You need to learn the art of patience and to take things slowly. Just because you have learned a new exercise does not mean you are to force your body to do twenty sets of it at once. Take your time.
- Healthy Food consumption
Healthy food is one major key to having good stamina. Just being physically active does not mean you have great stamina. In order to work out and exercise efficiently, your body needs enough energy and nutrition that can be achieved only by eating healthy.
- Do not forget carbohydrates
Carbohydrates act as a very important element in muscle building and thus, never forget to include carbs in your diet. They are responsible for increasing starch and sugar levels in your body which in turn helps in boosting your stamina and endurance in turn.
- Regular Work Out
Stay loyal to your work out schedule. According to experts, you must work out for at least 30 minutes a day and 5 days a week to maintain a minimal level of fitness. As mentioned earlier, stamina building needs patience, so, you need to stay patient and be regular with your work out.
- Rest Time between workouts needs to be reduced
Resting is obviously important for your body but too much of everything is bad. So, try to reduce your rest time gradually and it will help in building your stamina by the day. For instance, you might take two minutes of rest after three sets of an exercise, gradually reduce it to one minute 30 seconds. Later on, reduce it to a minute.
- Have multiple meals in a day
Having a five-meal policy with small proportions is way better and good for stamina instead of having a three-meal policy with bigger proportions. This actually facilitates a better supply of energy, thus, enhancing your body’s metabolism. Eating big portions is likely to make your body sluggish after the meal.
- Protein and Good Fat consumption
Protein is one of the most important elements responsible for the health of your muscles. Never skip on good sources of proteins such as eggs, dairy products, chicken, and pulses. Fat intake should obviously be limited but not eliminated. Understand the difference between good fat and bad fat. Good fat sources include fish oil, flax seeds, dark chocolate, nuts, chia seeds, and avocados.
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- Sodium Intake is a must
During workout sessions, you lose a good amount of sodium from your body in the form of sweat, thus, it is really important for you to maintain the sodium levels in your body by consuming an optimal level of salt. Electrolyte imbalance is caused by low sodium levels and this can make one dizzy and light-headed.
- Breakfasts are a must
Skipping breakfasts is not good for your diet and your physical balance. It is the most essential and first meal of the day which must comprise proteins, fats, and carbohydrates. Never forget the importance of breakfast in a healthy diet.
- Post Meal Walks
Keep a gap of 20 minutes after eating and make sure that you walk slowly as this helps your body digest the food that you have consumed and also helps it stay free of toxins.
So, these were some really quick and important ways to boost your stamina that you must follow during these times as it will help build your physical as well as your mental stamina.