How to increase stamina so that the spirit doesn't easily fade

All activities you do require energy. When your stamina decreases, your enthusiasm for activity will also decrease. Every activity you go through ends up feeling so tiring. Fortunately, there are a few simple ways you can increase your stamina.

How to increase stamina

Stamina is the body's ability to undergo physical and mental activity for a certain period of time. A person with high stamina is certainly more resistant to stress, injury, and fatigue during activities.

Here are a series of tips that you can do to increase stamina:

1. Exercise

Exercising does make the body feel tired, but regular exercise has a long-term effect in the form of increased stamina.

Regular exercise for six weeks can even improve energy levels, sleep quality, and brain function.

You can increase your stamina through exercise in the following ways:

• Cardio exercise (jogging , cycling, jumping rope) for 30 minutes every day
• High-intensity interval training , or short, high-intensity exercise 2-3 times each week
• Lift weights 1-5 times a day

2. Increase the intensity of exercise and reduce rest breaks

To build muscle endurance and stamina, limit rest breaks during exercise to 30-90 seconds. Increase the intensity of your warm-up and exercise so that your body gets used to using energy.

You can choose any type of sport, whether running, cycling, swimming or even push-ups . The key is to encourage your body to do the best possible exercise. Do it regularly, at least 3-5 times every week.

3. Doing meditation and yoga

Meditation and yoga not only relax you, they are also ways to increase your stamina. If done regularly, these two activities can increase endurance and reduce stress and fatigue.

Yoga movements that are useful for increasing stamina include:

• Boat pose. Sit with your legs straight and your hands at your sides. Lift and straighten your legs up (body in a V shape), then place your hands next to your knees so that you are sitting on your buttocks. Hold for a few seconds.
• Pose upward-facing dog. Lie on your stomach with your palms touching the mat. Then, straighten your arms until your body is slightly lifted, but with your feet still parallel to the mat (raised slightly). Hold this pose for a few seconds.
• Goddess pose (goddess pose). Stand with your legs spread apart with your toes facing out. Exhale, then bend your knees to the position squat . Lift and straighten your hands up, and hold for 5 breaths.

4. Consuming caffeine

Another proven way to increase stamina is consuming caffeine. Caffeine can indeed affect your physical performance by improving circulatory function, hormonal systems, muscle activity, body temperature, and fat burning.

However, remember to limit your daily intake. The safe limit for caffeine intake is 400 milligrams per day or the equivalent of 4 cups of coffee.

Avoid high-sugar caffeine sources such as soda, coffee with cream, and energy drinks.

High stamina will keep you focused and energized during daily activities. Your body doesn't tire easily because it is used to using energy efficiently.

If all of the above methods cannot increase your stamina, try consulting your doctor about this. The reason is, prolonged lethargy may indicate other health problems in your body.

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