Build Your Stamina
About this pack
Learn the ability to sustain prolonged physical or mental effort. build your stamina to push yourself, challenge yourself and eventually change yourself.
Any physical activity performed regularly will help in boosting up the stamina. To increase stamina, cardiovascular exercises such as running, jogging, cycling, aerobics, dancing and biking increases the efficiency with which oxygen is pumped into the body. Stamina building exercises are required to be performed with consistency and it is important to seek help from professional trainers. To improve stamina and endurance levels, all these physical activities must be performed regularly. Lesser tiredness after performing these exercises is a sign of increased stamina. While cardio exercises such as running (field or treadmill), cycling, cross-trainer etc. help in building up stamina, it has to be supplemented with weight training. Workout for stamina building needs to be performed 3-4 days a week and it is important to be regular in performing the exercises. One of the other important things is to perform these exercises in comfortable clothes and seek professional help from trainers. The goal of any endurance exercise to increase stamina should be the following - It is aerobic in nature and uses major muscle groups repetitively for a certain consistent duration of time. It should be performed from a minimum 1-2 hours, 4-5 days a week. It should be fun and something one enjoys doing every day. Walking is one of the simplest ways of increasing stamina and brings consistency to your fitness regime.
Exercise to increase stamina is many that can be performed at home using bodyweight and do not require gym equipment. Stretching exercises must be performed before and after each session to reduce muscle pain post-workout. The following stamina exercises can be performed consistently to improve stamina - Session 1: Endurance Exercises - 20 minutes Straight Jumps (15-20 times) Squats (10 times) Star Jumps (15-20 times) Push-ups (10-12 times) Jump Squats (10-12 times) Each exercise will last for 1-2 minutes and there have to be 5-6 sets performed. Session 2: 40 minutes Frog Jump (10-12 times) Reverse Push up (6-8 times) Mountain Climber (50-60 times) High Knees (50-60 times) Side to Side Shuffle (10-12 times) Sprawl (10-12 times) Session 3: 40 minutes Jumping Jacks (20 times) Jump Squat (12-15 times) Curtsy Lunges (12-15 times) Footfires (30-40 times) Skater Jump (12-15 times) Jumping T's (12-15 times) Burpees (12-15 times) Session 4: 35 minutes High Plank Jacks (10-12 times) High Knees (50-60 times) Standing Straddle (12 times) Sprawl (12-15 times) Power Jacks (12-15 times) Frog Jump (12-15 times) Session 5: 20 minutes Boat Pose (Holding for 30 seconds) Side Plank (12-15 times) Push up (12-15 times) Chair Dips (12-15 times) Squats (12-15 times)
Some of the most effective exercises for building stamina are - Frog Jumps: It is helpful for the claves and glutes reducing stiffness and improving flexibility. Mountain Climber: Due to the quick nature of the exercise, it is considered to be a full-body workout that helps in improving endurance. It is the best exercise for stamina. High Knees: It is a cardio exercise that helps in building stamina and also improving hand-eye coordination. Side Plank: Side obliques are strengthened along with lower and side abdominal muscles. Push-ups: Helps in strengthening the upper body and core muscles. It can benefit a range of muscles such as biceps, triceps, legs, back, shoulder and chest. Exercise to increase stamina and strength include playing tennis, badminton, basketball, football, volleyball or squash. Swimming is considered to be the best way to increase stamina. It supplies adequate energy and strength needed allowing the body to perform intense training for long periods of time. Yoga is another great way to increase stamina and strengthen muscles. Physical benefits of yoga are increasing flexibility, increasing muscle strength, improving respiration, maintaining metabolism, weight reduction, improved cardio and circulatory health, improved athletics performance and protection from injury. Build your stamina by indulging into different asanas (postures) and pranayams (breathing exercises) for a healthy lifestyle.
Improves Stamina Increases Endurance Improves lower body strength Strengthens muscles