Stamina is equally important as strength. Good health is reflected by the amount of stamina your body has. The physical activities that you do are not beneficial if they cannot be done for long enough. So while exercises, focus in improving the stamina as well, especially if you are a sports person or have some job that requires physical work. If you start huffing after climbing a few stairs, then you must know that you have very little stamina and that you need to work out to improve this. Stamina of your body can be defined as the amount of work your body can do without you getting tired. Here are some exercising suggestions that will help you to build stamina and endurance.
10. Hybrid exercises:
The exercises if combined two at a time will provide double results. So to increase the stamina, you must definitely try the hybrid exercises. Hybrid exercises are performed by combining more than just a single pattern of muscle movement. They are best done when you want to use the time in the maximum way and improve the strength along with building endurance. Examples of hybrid exercises are squat with shoulder press, power-lifting (like in Olympics), lunge and shoulder press, etc. For other instances, you can try left and right discrepancies, or even combine upper and lower body activities together. You can experiment a lot in this category.
9. Fast-paced Lifting:
Usually, lifting weights is associated with growing and increasing only the strength. But doctors say otherwise. According to physicists and sports coaches, if weight lifting is done at a faster pace and with high intensity, then it will increase the endurance and stamina of a person and not just the strength. Lifting heavy weights is one of the best ways that will help you in igniting the metabolism of your muscles and body. The exercises which focus on only increasing the endurance and improving the stamina have a risk of killing your muscles tissues. But exercises such as fast-paced lifting will protect you from killing your muscles tissues and instead, protect and strengthen them along with improving the stamina.
Plyometrics is the group of exercises that are based on exerting maximum force on the muscles in a very short interval of time. This increases muscle strength and speed and therefore, increases the stamina. The exercises are all of the kind where the muscles are forced in rapid contraction and extension phase. Examples of plyometric exercises are repeated jumping, box jumps, hurdling, bounding, drop jumps, push-ups, etc. Single leg hops and high-knee skipping are also plyometric exercises which can be done on any soft surface such as grassy garden or maybe packed dirt. Out of all the plyometric activities, fast-feet running is the most common example where you run just 15 or 20 yards as quickly as possible and repeat this 6 to 8 times after a very short break every time.
7. Team Sports:
Playing sports is always a good choice to increase stamina because it helps your body along with your brain. Sports, not only help the body muscles to grow and strengthen, but also help the mind and allows you to get away from all the stress and in fact, provide fun. Specially, team sports help you to build your stamina along with having real fun. And the type of sport you must play should be such that it requires you to play for at least 5 continuous minutes non-stop. If you play for 5 minutes or more without any break, that helps you to increase the stamina. Some examples of such team sports are volleyball, football, soccer, Frisbee, basketball, etc. Make sure you enjoy the game because if you enjoy the game, you will play for long and thus, will increase your stamina much more.
Yoga is mostly about holding the posture for a long time. In yoga, your muscles bear a lot of strain because they have to manage holding a particular posture for quite some time and the posture is not just any comfortable posture but a typical one. Various postures have various roles in strengthening various muscles and increasing stamina by various factors. But yoga is not all about making and holding the body, but also about other activities like breathing properly. As yoga improves the breathing capability as well as muscle intensity, many physicists use yoga as an exercise for increasing the stamina of an individual. But yoga must be performed under proper guidance and with complete knowledge otherwise it can harm the tissues.
5. Wall Climbing:
Wall climbing can be really tough. This is because for climbing a wall you are supposed to lift your own body’s weight and hold yourself. Doing this requires stamina and strength in your muscles to lift up your weight. In both, stair climbing and wall climbing, the common thing is that you should try to go as higher as you can, because the higher you go, the more effort it requires, and thus more is your stamina. Wall climbing is not necessary to be done daily but obviously, if the frequency of such an exercise of higher, you will be able to boost up your stamina faster. This can be observed as you will be able you get a lot higher in the next week as compared to the first day.
4. Stair climbing:
Stair climbing is a unique exercise type. Climbing stairs does not require any heavy and expensive machinery, but requires just some stairs which can be found at home as well as office. The simple rule of doing this is to go up and down the flight of stairs and do not stop until your leg wants you to. Increase the number of up-down cycles over a few and follow this stair climbing exercise every day at least once. Also, try to go higher and as going higher requires much effort, this will increase stamina. This exercise helps your heart and makes your heart pump the blood at the healthy levels which strengthens your whole body muscles and especially leg muscles. So early in the morning, when you go for a walk, start a habit of doing stair-climbing for a while. Also, use stairs instead of lifts in office and home so as to stay fit.
Swimming is also a very effective exercise to increase your stamina and will show results for sure. The main result of swimming is that your muscles strengthen and your cardiac-action improves. Other than muscles and cardio, it also has a major impact on the lungs. Swimming, because it is done in water, helps a lot in the breathing action of our lungs and makes our lungs strong enough to breathe under pressure. This is the key thing required for having good stamina. Thus, swimming can prove a lot of help while you are trying to focus more on increasing your stamina.
Cycling can be very good option for improving the stamina. Cycling helps a lot in curing many health issues and removes the difficulty in doing physical work. Be it a stationary bicycle or a riding bicycle, cycling always helps no matter what. Keep a record of how much you are cycling each day. Focus more on the mileage if you want to increase the stamina and focus less on intensity. Mileage is the record of how much distance you have covered by your cycle and intensity is the speed with which you ride. Of course speed matters but distance matters too. Keep on increasing your distance traveled day by day and make a remarkable progress over a few weeks. You will yourself notice the increase in the intensity of riding and your stamina to ride. So, as large is the distance, the more is the stamina in your body.
1. Interval training:
When highly intense physical activity is performed in combination with low intensity activity, then we can say the whole process as interval training. In interval training, as the name suggests, you have intervals of both, low intensity exercises and high intensity exercises. People can select the range as per their level and increase the level day by day. For example, you can try sprint run for about 7-8 minutes and then do jogging for about 4 minutes and repeat the whole process. Or else, you can even try 20 push-ups non-stop and then do a stretching exercise for 5 minutes. This will help your body to increase stamina as the quick and light exercises are repeated turn by turn which in turn adjusts your body according to the situation every time.