Stamina: 5 Ways to Increase It And Go That Extra Mile!

 

Twenty-six, twenty-seven, twenty-eight … oh, that’s enough! 

You want to do more reps on that gym equipment, run the extra mile, or steps on that walk, but you just don’t have the strength. Your exercise and workouts may be suffering — because you lack stamina.

The truth is it doesn’t have to be that way. There are a number of ways to improve your stamina and do so without adding more complication to your life. The right blend of actions can go a long way in improving your stamina and your overall quality of life as a result.

Too Tired to Feel the Burn

If your exercise plan is fizzling out, who can blame you? Life is physically, emotionally, and mentally demanding. And after a hard day of working, caring for children, and navigating through your life, your workout might not last as long as you wish it would. To work out at your highest level, you need sleep and some stress-free down time–and many of us don’t get enough of either!

Endurance and Fat Burning

Research has shown that the human body doesn’t start burning fat until about 30 minutes into a cardio workout—so if you’re working out for 45 minutes, only the last 15 are really helping improve your heart. Also, once you’ve been routinely exercising for a while, your body gets accustomed to your workout. If it’s a breeze, it’s not testing your stamina enough to help you maintain your healthy physique and to continue to burn fat.

How to Last Longer

Fortunately, there are some alternative techniques and strategies you can use to increase your stamina in the gym:

• Use this herb: While many herbs that claim to boost your performance and enhance your stamina in the gym,  Golden Root is often the herbal supplement of choice for people who want to increase their stamina in every area of life. This herb is an adaptogen, which means it can help rebalance your body and solve a huge variety of problems. Some people even use Golden Root as an aphrodisiac. You can buy this supplement at any health food store or online vitamin outlet.
• Picture success: Using a visualization of something encouraging can help you push past the natural end of your endurance. If you are not the best at conjuring up your imagination, consider using a picture that is posted in the gym or one you put on your cell phone. It might be a place you want to be, a body you wish you had, or a hot gentleman you’d like to date. Use whatever fuels your fire. When you feel like stopping your workout, become inspired to keep going a bit longer by getting a glimpse of what success could look like.
• Speak up: Another tip to getting yourself to go above and beyond your normal workout is to use affirmations. Say things like, “Every minute I spend running, I feel healthier and happier.” You can personalize your own affirmations, but be sure they emphasize how great the workout feels and what positive things it is doing for your body. Keep affirmations in the present tense. “When I am at the gym, I feel my best.” “I am succeeding at weight loss.” “I am fully capable of improving my physical performance.” Say your affirmations several times a day—not just in the gym.
• Boost your qi: Your qi, or life energy, is the natural energy that flows through your body. Traditional Chinese Medicine uses qi to balance the body, heal organs, and increase general feelings of happiness and calm. But you can also harness the power of your qi to give you extra energy for your workout. One of the best ways to focus yourqi is to meditate. The act of focusing on the energy in the body itself may increase your level of qi. Breathe deeply and calmly with your eyes closed for 10 minutes before your exercise. Try to visualize inhaling energy and light into your second chakra—the energy center that’s two inches below your belly button—for a few minutes before you hit the gym.
• Eat right: Your diet is a good place to look if you find yourself feeling drained after your workout. In order to have the energy you need for optimum performance at the gym, you will need a balanced diet of lean proteins, healthy fats, fruits and veggies, and whole grains. An extremely limited diet can do more harm than good; lack of carbs can leave you feeling foggy-headed and craving sugar, persuading you to leave your workout and head for the donut shop instead! Try choosing healthy versions of your favorites: Lean, organic beef; multi-grain bread; and extra virginolive oil can be part of any healthy diet. Munch on a piece of fruit on the way to the gym, to give you some quality carbohydrates that can be burned off quickly for an immediate energy boost. Be sure your daily diet includes high-quality, lean protein like eggs, beans, or fish.

That Extra Mile

… twenty-nine, thirty, thirty-one!

It’s a great feeling to meet your goal, especially when you were considering pooping out just a few minutes earlier! Use these strategies to improve your stamina, so you can get the most from your workout by staying on task until you’ve met your goals. Then, don’t forget: When you’ve accomplished what you set out to do, bump your goals a little higher!