Learn how to build up your stamina Have you ever walked up stairs with a friend and wondered why you felt tired and breathless and he did not? Ever wondered how your kids were so active after a picnic, or swim or walk back from the nearby supermarket? Well, this clearly means you have low stamina, which is why your body cannot sustain physical activity for a prolonged period. Stamina can be defined as the ability of ones body to withstand increased amounts of pressure on it. When you work out, there are two terms you need to remember and they are, muscle endurance and cardio-respiratory endurance. If your body begins to cramp and ache during a workout, it shows you have low muscle stamina and if you feel breathless and dizzy it’s a clear sign of cardio-respiratory endurance. Read on to learn how to build stamina. There are many different exercises to build up endurance or stamina, like:

1. Long jogs or walks.

1. Jogging and walking are the easiest endurance exercises especially for people who cannot indulge in high intensity activities.
2. All you need are a good pair of jogging shoes and a large area to jog or walk on.
3. Jogging on a flat surface like on a running track or on the road is better than jogging on uneven and stony surfaces to avoid injuries.

2. Swimming

• Swimming has multiple beneficial effects and this is because water has fantastic therapeutic effects on the skeletal muscles.
• The greatest benefit of swimming over all other forms of exercise is lack of muscle soreness the next day. This, according to many studies, is because of certain properties of water.
• Try to swim long stretches and after ever round do some bubbling exercises in the water. These are very easy. Take a deep breath, go under water and breathe out from your mouth producing bubbles in the water.
• This helps to improve lung expansion, as well as number and size of muscle fibers, which in turn increases body endurance.

3. Yoga and meditation.

• Yoga is said to be one of the best ways to improve stamina and there are many exercises for this. These exercises are called ‘aasanas’ which is an Indian term.
• The main key here, is control over your breathing.
• Each aasana is divided into steps and breathing in and breathing out should be done alternately depending on what movement is taking place.
• Meditation requires a quiet and peaceful place away from all human traffic and noise. Sit on a mat spread on the ground in whatever position you are comfortable in, close your eyes and concentrate on your breathing. Make sure you move your abdomen when you breathe in so that you breathe using your diaphragm more than your chest muscles.

4. Play a game.

• If you find the above activities boring and not intense enough, the best thing would be to play a game. When you play against someone, you play to win and you are mentally active too. This increases your ability to withstand the onset of fatigue because you try not to lost or give up.
• Pushing yourself harder by the day can best be done by games and sports.
• This is the trick used by most coaches because the more you push the athlete towards achieving a goal, the more the body begins to fight the challenge.

5. Other activities like house work and sex.

• Even though most people are shamed to admit it, all of us know very well that sex is the best way to build stamina and entertain yourself.
• You don’t get bored, or tired, and you are always ready for more.

Now, you can follow any one the above activities to build up your stamina, but there are a few points that you need to keep in mind. Stamina cannot be built in a day or a week. It is a long procedure, that requires repetition, challenge and gradual increase in intensity. Always remember, just when you feel you cannot go another five minutes, yet you push and force yourself that’s, when your stamina just increased a little.

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