A good stamina level generally means better blood circulation, intense energy, and fine health. Having strength is great, but without stamina one cannot survive for long during training or competitions.
Several people can handle resistance exercises naturally, but it must be increased and trained often. However, there are various intense cardio and breathing techniques, which can enhance your stamina and endurance.
Stamina and endurance
According to doctors and sports physicians, stamina and endurance are different. Stamina is referred to the ability of handling stress applied to the body whereas endurance is the capability to release your energy, during workouts or competitions. Both are important together and make you last longer during physical activities.
The primary technique to enhance your strength and stamina is doing cardiovascular exercises. Cardio concentrates on elevating your heartbeat and blood pressure that exerts energy for doing exercises and burns calories.
Running is the best cardio exercise, which strengthens the lungs, gets the heart pumping, and burns lots of calories. It works on the entire body and even tones the muscles. Fitness coaches recommend running for a minimum of 15 to 30 minutes daily.
You can add sprints in your running for a changeup or do merely sprints on alternate workout sessions. You can modify by running long stretches then sprinting on the curves. This can be performed on race tracks for 2 to 4 laps.
Another great and simple exercise is jumping rope, which can be easily done at home. Start with 4 to 5 sets of hundred jumps and switch to abdominal exercise like sit-ups and crunches for ten minutes. Thus, you can sweat-off calories and increase your stamina and endurance.
Breathing appropriately strengthens your lungs and gives your body adequate air. A good breathing tempo that has to be done, while running is to inhale twice through your mouth, then blow out through your nose once. This breathing beat should be continued throughout your workout.
Before weightlifting exercise breathes deeply through your nose then exhale through your mouth. This breathing process has to be repeated 3 to 4 times, before every lift. This technique guarantees to increase your lifting power.
Changes in exercise or workouts are necessary after each week because the monotonous way can appear boring at times. Keep it exciting and thrilling to habituate your body performing more and more workouts. Thus increased stamina will fetch many benefits in long-distance running as well as a long and healthy life.
Leg exercises for women
Women are very conscious about their body and hence, they are actively taking part in daily workouts. To reshape a female body in 5 to 6 weeks, exercises like squats, leg stretches, and lunges have to be done regularly, which will shape their hips and thighs.
Squats – Stand with your feet spaced out and arms by your sides. Now, gradually lower your buttocks hold and rise again. It will appear as if you are about to sit on a chair.
Lunges – Stand with feet wide apart with your hands on the hips. Standing straight takes a big step forward and stay in that position. The other foot stays behind balanced on your toes. Now, little by little lower the body. Stop when your front knee outlines a right angle. Then raise your body and come back to your original place. Repeat this with the other side. Lunges can be done for three minutes.
Leg stretches – You need to stand with your feet being shoulder breadth apart. Hold a wall or chair for balance. Lift one foot behind you and hold it with your hand reaching back. Pull it gently towards your buttocks. This same procedure is to be repeated with the other leg.
Each exercise has to be performed for three minutes with a break of 30 seconds.