If you’re looking to increase your endurance and stamina, there are a few simple steps you can take in order to accomplish your desires. Increasing your conditioning while arming your body with the nutrients and tools it needs will help you achieve success. Physically and mentally, you can push yourself to become the best person you can be.
Increasing Your Endurance and Stamina Through Exercise
Participating in Interval Training
When you’re trying to increase your conditioning, your starting level of fitness may not allow you to run a mile or bike up a hill and that’s okay. Everyone has to start somewhere and the only thing that matters is that you’re taking the steps needed to move forward.
Depending on where you’re currently at, identify what baby steps you can be making. If you can’t run from your house to the end of the block, start by walking ten feet, jogging for five feet, walking for another ten and so on. Create short intervals where you increase your intensity and then go back to the pace that’s comfortable. If you’re biking, maintain a moderate speed and then every now and then use your full-gas mode to pedal as fast as you can for a short period before returning to your moderate pace.
Every day, do a few more high-intensity intervals than you did yesterday. You can also daily increase the length of your workout or the distance you cover. Keep pushing yourself each day to do a little better than you did on your previous workout and pretty soon you’ll be blown away by how much endurance and strength you’ve developed.
Incorporating Weight Training into Your Regular Routine
Just like with interval training, how you can daily add on to what you’ve previously accomplished, you should be pushing yourself with each weight lifting session to outdo your historical results. If you do twenty repetitions of a few arm exercises with a two-pound weight, consider increasing your count to thirty today and to forty next time. You can also expand the number and kinds of sets you do to help strengthen various muscle groups all over your body.
Many individuals, perhaps women in particular, are afraid of the concept of weight training. Fearing they’ll turn into thick bodybuilders, some people shy away from the stamina-building activity of lifting weights. However, when sticking to light weights and lots of repetitions, you really have nothing to worry about in this regard.
Improving Your Physical and Mental Staying Power Through Lifestyle Habits
Getting a Good Night’s Sleep
Although getting a great night’s sleep can be easier said than done, getting the rest your body needs can be crucial in feeling rejuvenated and ready to embark on a long day ahead. One indicator of how well you’re doing with sleep is if you’re able to wake up in the morning without an alarm clock.
Ideally, you’re going to bed at such a time that your body gets all the downtime it needs and naturally wakes up in the morning since it’s fully rested. If this kind of circumstance never happens to you, consider moving up your bedtime by fifteen or twenty minutes. If that still doesn’t get you springing out of bed in the morning, continue to move up your bedtime until you feel better when it comes time to wake up.
If you have serious sleep problems, you may be interested in looking at herbal supplements or prescription medications. Although not everyone benefits by these types of treatments, some people really see positive results after starting up such a program.
Even if you’re interested in an over-the-counter option, it’s safest to consult with a healthcare professional about your particular situation so you can get specific advice on what’s best for you and what are the possible side effects of the treatment plan you’re looking into.
Increasing the Nutritional Value of Your Diet
If your typical diet consists of junk food and processed meals, it’s no wonder why you don’t feel like you have the energy needed to sustain life. Eating nutrient-rich foods like vegetables, fruits, lean proteins and whole grains are going to make a huge difference in the way your body functions and the way you feel. Cut out the empty calories from sugar and fats that are just weighing you down and stick to healthy options that actually offer a nutritional benefit.
Dealing with Your Stress and Depression Head On
Clinical depression and less severe forms of the blues can suck the life out of you, causing you to feel listless with no energy and no motivation. Deal with your stress head on, talking with a counselor or spiritual adviser to work through your problems and to find hope so that your body and mind can be rejuvenated.
Mental health problems are real and there’s no need for you to let depression go untreated. Even if you don’t feel like working with a healthcare professional is needed, make sure to take time to meditate and relax so that your ability to cope is increased.
Surrounding Yourself with Positive People and Positive Circumstances
If you hate where you work or find yourself in a social circle with people who just bring you down, finding energy to keep moving forward can be really challenging. Although you may not be able to make immediate changes since paying the bills is a must and you may have already committed to some social events, you can make gradual changes and limit your interactions with people and situations that are negative and discouraging. When you’re around people who uplift and in situations that inspire, your endurance and will to be happy are greatly enhanced.
Encouraging Yourself with Positivity
Positive self talk can be crucial for finding the strength needed to carry on. We’ve likely all heard the timeless adage: whether you think you can or you think you can’t, you’re right.
If you really want to see the results that come from boosting your endurance and stamina, start feeding yourself with words of encouragement. Be kind to yourself and keep reminding your brain and body that you can do hard things.