Want to know how to build stamina? Maybe you’re just starting a fitness program or you’re returning to your fitness program after a long illness or surgery. Whatever the reason, here are some tips to get you back on your fitness track.
The definition of stamina – the ability to endure prolonged physical or mental strain. There are a few things you can do first to make sure you have a good foundation.
First, just like a car needs gas in it to make it run, you need good food to give you the vitality you need to have stamina and endurance.
Eat three healthy meals throughout the day and a mini-meal of 200-300 calories about 60-90 minutes before exercising to give you the energy to “go”! If you exercise on an empty stomach, it can cause dizziness and fatigue which is exactly what you don’t want to do if you’re trying to build stamina.
Good choices for the mini-meal are low fat yogurt and a banana, string cheese and an apple or peanut butter (no trans fat) and crackers. If you don’t have time for that, even a small snack 30 minutes before you exercise can help. A simple carbohydrate is your best bet such as jello or a piece of fruit.
Second, if you are just starting out or starting again after a long break from exercising, begin by doing half of what you used to do. If you used to work out for 30 minutes, start at fifteen minutes. Gradually increase the amount of time before the difficulty of the exercise. Once you get to your 30 minute level, then increase the difficulty.
Third, avoid injury by being aware of your level of exertion. Judge your workout based on a 1 – 10 scale (easiest to hardest) and then build stamina and strength slowly.
If you have a hard time getting the nutrition you need from the foods you’re eating, taking a good supplement can help as long as it’s in the right form. What do I mean by that?
Well, most vitamins on the market are synthetic. They’ve been manufactured to mimic the vitamins you get when you eat good food.
Unfortunately, your body can’t absorb those man-made vitamins as well as food because your body is designed to reject foreign bodies.
You want your vitamins to have a high bio-availability, which means your body can absorb and use 100% of the nutrients in the vitamin like it absorbs the nutrition in food. How do you know if you are taking whole food vitamins? Look on the ingredient label! If it says the name of the vitamin, you’ve got a bottle full of synthetic vitamins. Instead, look for the names of the vegetables like “broccoli powder” or “wheatgrass”. Those are whole food vitamins.
Write a Comment