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How to increase stamina and energy What is stamina?
Stamina is the ability of each person to stand prolonged physical activity or mental pressure Stamina is also an index to evaluate the people’s health. It is supposed that having strong stamina means your health is in good condition and vice versa.
Increasing stamina is a long way that requires lots of change and a strong will to get over yourself in present.
In this article, we recommend you the way to achieve what your desire, a strong stamina.
I, Nutrition and Lifestyle
There is such close relationship between good lifestyle and good health. Before you think about the plan which you will choose to gain stamina and feel the energy in every movement, you must give up bad habits, firstly.
If you are the smoker, please put the cigarette down because do you know one cigarette contains sixty-nine chemicals which can cause cancer. Your lung will be poison before it can help your body get oxygen for training to build up any muscle.
Fast food can be tasty but it is lousy with your health. The high cholesterol content in fast food is really harmful to the heart as well as the gastrointestinal system so if you are a big fan of fast food but you still want to gain the stamina, you should choose one, wisely.
A healthy diet will contribute a lot to your strategies to get stronger. The first rule when designing a good nutrition regimen is adequate calories not only for your daily activities but also your training and exercises which will be mentioned detailed in another part. The calories have a variety between the people because each person has different bodies and exercise plans.
Despite these differences, we recommend you some good sources of calories that you should take when you want to increase stamina, there are complex carbohydrates, protein, and fats.
Some excellent protein sources are eggs, chicken, beef, and fish which not only provide calories to your body but also the omega-3, a good fatty acid.
When hearing about fats, many people suppose it is really bad for the health but it isn’t true, the fats are crucial to our body because four essential vitamins A, D, E, K are only absorbed in fat and the fats are the richest source of calories. Both protein and carbohydrates provide 4 gram of calories per gram otherwise, one gram of fat can provide 9 gram of calories.
You should take the fats which have the original from the plant because of the less bad cholesterol in plant oils.
II, Stamina in your mind
Stamina is the ability to sustain prolonged physical or mental effort of each person. It is not only the common word for the exertion of physical activities but also the mental exertion to overcome the difficult situation in life.
So self-practicing to strengthen man’s endurance is very necessary for an interesting and healthy life. Besides providing the body a diet and exercise properly, getting enough rest plays an important role in extending our resilience capacity.
A good night’s sleep allows our body to rest and recover one’s strength after a hard working day. We should spend six to eight hours per night for sleeping to maintain healthy brain function and the effective activities of other organs.
On the other hand, bad sleeping habits also lead to many health problems, make us get the high risk of heart disease, high blood pressure, kidney disease, stroke, obesity and reduce our stamina to against illness also.
Moreover, to have a quality sleep, you should limit to use the stimulants such as caffeine, nicotine, alcohol and eating a big meal before going to bed, they keep the neuro system excessive alertness so it is a difficulty for asleep.
In addition, relaxing body before sleep by light exercise and create a quiet environment also help us to have a deep sleep.
Although training is a really tough way, this is the only way to gain physical stamina and this needs a process to see the result. According to the Department of Health and Human Services, an adult should practice the moderate cardiovascular exercise at least three hours or one-hour high-intensity cardiovascular exercise per week.
Following a report from Disease Control and Prevention, the moderate intensity cardio is the exercise that when you practice, your heart rate is normally at fifty to seventy percent of maximum heart rate that is counted by subtracting your age from 220.
If you are 25 years old, your maximum heart rate will be 195, and when you are cycling, running or doing aerobic, your heart rate is 110 then you are in moderate intensity cardio.
You should do training every day to make your body get used to with the exercise intensity and improve the effectiveness of the training.
Notice: Before you take any exercises, you should take a meal because it’s so bad when you intend to do workouts which will cost a lot of calories but you put your body in starving.
Moreover, if you don’t eat anything before you go training, your body must take fuel and energy from protein in muscles so you will lose the muscle mass as hard as you practice.
You should take the meal two and four hours before workouts and the ideal meal for a moderate cardiovascular exercise may be 400 to 800 calories.
With mind stamina, yoga and meditation are the best ways to raise your mental strength to cope with stress or enhance focus ability.
The ideal place for doing yoga and meditation should be quiet, bright, and airtight. If you intend to practice hard posture in yoga, you should follow the instructions from a trainer to avoid the bad luck accident.
Otherwise, meditation just needs you free from thinking and let your soul be in a silent state.
Not only make our mind become stronger, yoga and meditation also help our body relax and refill the energy.