How to increase body stamina during physical exertion: methods and tips

Any work requires stamina. It is she who will allow the athlete to remain active longer. Run a few hours, swim or ride a bike. Today we will consider how to increase the stamina of the body during physical exertion. There are a number of simple methods that will help to stay in great shape even in the most difficult days, in preparation for the competition, for example.

A little physiology

What is endurance, everyone intuitively understands. But what happens inside the body, why do certain actions increase this indicator, and a sedentary lifestyle, on the contrary, reduces it to almost zero and a person feels tired even after walking around the house? There are two factors that determine stamina:

• The rate of assimilation of oxygen. To a greater extent, this depends on the genetic characteristics of the body, but can partially be corrected with the help of special trainings.
• Anaerobic threshold. That is, the level of load at which muscle tissue begins to grow.

Hardy athletes are real future winners. After all, the main thing is not how you started the marathon. With what speed and energy. The most important thing is not to run out of steam and reach the end.

Your personal action plan

There are a number of tricks that will help your body reach a new level. Speaking about how to increase the body's stamina during physical exertion, the following steps can be highly recommended in the first:

• Rest completely. Work on wear leads to poor results. To give all your best for the next workout, you must have a fresh supply of energy. A simple rule: work hard on training days and relax between them.
• Eat right. Everyone knows that carbohydrates are our daily fuel. As soon as they end, fats are used. Here, lack of nutrients is just as harmful as their excess. Therefore, you need to empirically choose your own BZhU correlation scheme.
• Since it is impossible to increase the body's stamina during physical exertion while sitting on the couch, tune yourself in for a real marathon. High-intensity interval training helps to achieve brilliant results in the shortest possible time. To do this, run, constantly changing speed.
• Training variability. The body adapts very quickly, so you will need to add strength training. This will strengthen bones, ligaments, tendons. Introduce aerobic training items.
• Turn on your favorite music. If you seriously think about how to increase endurance during physical exertion, then it will not hurt to try. Thoughts about how tired you are, interfere with your focus, and knock you off the beat. And your favorite tune, on the contrary, allows you to withstand intense training in one go.
• Work on what is weaker. When an athlete is pulled into a rhythm, a regular workout is comfortable for him. Now you need to change the program. Instead of running, run at speed or go uphill.
• Drink beetroot juice. There is a study that shows an interesting pattern. The use of this simple drink can increase endurance by 16%.

Features of training in childhood

Here, the opinions of parents and sports instructors often differ. The former usually consider children's age as a time for games and are in no hurry to send their children to the sports section. However, getting used to spending time with gadgets, he then experiences difficulties with training. Therefore, as with literacy, do not miss the sensitive period. Speaking about how to increase the stamina of the body during physical exertion in a child, you need to remember about regular exercises and a gradual increase in their intensity.

If a child from a kindergarten goes to the sports section, then he gets used to the loads. Gradually, physical education lessons, active games on the street are added. And everything is given to him easily. In preschool childhood, sport is natural. The child enjoys the movement. By and large, you just need to enable him to realize his need for physical exertion.

Transitional age

By the age of 11, the rapid growth of the bones of the upper and lower extremities begins, while the development of the muscles lags behind. In this regard, there is some clumsiness. If a child at an earlier age did not develop dexterity and plasticity, then this sometimes manifests itself very clearly. As a result, adolescents stop attending physical education classes because they do not want to become the object of ridicule.

Of course, if you leave everything as it is, then the tangle of problems will only become more complicated. The child is shy, therefore does not engage, he has self-doubt, a fear of making an awkward movement. With these children it is necessary to conduct individual work, to give them more simple exercises that develop beauty, harmonious movements. However, some guys make another mistake. Trying to imitate their idols, they sign up in the gym and literally torture themselves.

How to help

Here, the task of parents in the first place is to find a competent instructor who knows how to increase the body's stamina during physical exertion in a teenager. As a rule, guys overestimate their abilities and strengths, and the measure in training is very important now. The main thing is full and systematic exercises, it is they who form the stamina and develop the child physically. Gradually, the load can be increased, because age-related development is a process of accumulation of certain quantitative changes in the body, they need to be able to see.

Program for girls

As a rule, the fair sex tend to just keep themselves in good shape. But if there is no basic training, then many will encounter difficulties in the gym. In fact, you just need to know how to increase the body's stamina during physical exertion. Girls who study for themselves also have a ton of opportunities for this. The basic rule is not too intense loading for a long time. Quickly walk the entire promenade, then run it with a light run, then with acceleration, then uphill.

The hardest thing is for those who engage in it themselves, without a coach. In this case, it is important to maintain motivation for achievements, at least during the first month. Then they get used to the loads and a second wind opens. Intensive loads are very important, but in order to achieve serious results, you need to alternate them with statistical ones. That is, after running we go one step, but we do not stop and, moreover, do not sit down. For these purposes swimming is suitable. Follow simple rules:

• Exercise at least 3-4 times a week, do not allow yourself to be lazy.
• Start with minimal loads, but increase them slightly every day. This applies to time and intensity.
• Eat right. The body must receive fats, proteins and carbohydrates, vitamins and fiber. Forget fast food, fatty and salty foods. Being overweight does not stimulate stamina.

Training fighters

If you've ever watched boxing competitions, you might have noticed how energy-intensive they are. Fighters just fall from fatigue. They need to put maximum power into the strike and at the same time fend off the enemy attack. Experienced trainers know how to increase the stamina of the body during physical exertion in boxing. Only long, long hours of training.

In fact, any exercise will affect stamina in battle. The human body gradually gets used to tedious training, and the energy reserves of the body can increase. The following exercises will help the athlete:

• Training with a sparring partner, the duration of at least 12 rounds.
• Practice strikes on heavy shells, a punch bag or a pillow. The pace is average, the duration is long.

These classes are held constantly. It is worth stopping - and the rollback begins. Since you can increase the body's stamina during physical exertion without chemistry in only one way, you need to either be prepared for life in the gym or not take up sports.

The first workouts for those over 40

In the literature, it is almost impossible to find recommendations for people who decide to play sports in adulthood, especially if before their lifestyle could not be called active. Training should go through the following steps:

• The first is from 0 to 1.5 months. No need to immediately try to reach an unprecedented high. The main task now is to improve blood circulation in the body. Therefore, training should be long, but not heavy. Choose 5 - 6 exercises and do 4 approaches. This will be enough.
• Second month. Now you can increase the load. The number of repetitions in sets is reduced to 8, therefore, the variability of the workout is also growing.
• Third month. We leave for a total time of 50 minutes. Strength exercises are not a priority, as of.
• For training, any exercises that are standard for classes in the gym are suitable. The number of repetitions and the quality of each of them play a role. Do not forget about the individual characteristics of each of us, as well as the limitations and adjustments that chronic diseases make.

Sports instructors are well aware: there is nothing complicated in how to increase the body's stamina during physical exertion after 45 years. All you need is a desire and regular visits to the gym. You can do it at home, but the motivation in this case often falls.

What is when there is no strength

A hearty lunch is important and necessary, but you need to use snacks to recharge the body. Products that increase endurance during physical exertion should be known to every athlete.

1. Banana.
2. Chia seeds
3. Oats
4. Quinoa.
5. Beet.
6. Coconut oil.
7. Sweet potato.
8. Cherry.
9. Spinach.
10. Garnet.

The right snack is delicious and simple. These products are sources of potassium and other trace elements, energize and give mood.

Instead of a conclusion

Being athletic and hardy is not such a difficult task. But sitting on the couch with tea and cookies, you can’t achieve results. Only regular training with a gradual increase in stress will strengthen the body and increase stamina. The best activities for this are jogging, cycling. Don't wait for the easy road to change. The body will never become hardy if it functions in a relaxed mode. But to give yourself extreme loads without training is also not worth it.