"A healthy body, a healthy mind" is what motivates us to do sports and maintain a certain amount of physical activity. Sport means endurance and performance. In this article you will find recommendations on how to work on your endurance, resistance and progress over time.
1. Define a specific training program
In order to increase your endurance and stamina, you need to define a specific training program. The most important thing is regularity!
2. Develop a program that is primarily adapted to your fitness level
Make sure you follow it precisely.
3. Regular exercise clearly improves performance
This is why objectives must be set and a clear time frame must be indicated for each goal to be achieved. Ideally, this can be done by keeping a calendar and establishing long-term activities. Also think about varying the exercises so that you don't get bored and work several parts of your body.
4. Do the sport that you enjoy
For example, opt for team sports if you enjoy training with friends, or a solo sport like swimming if you prefer to do it on your own. Back to the definition of the program, this plan of action should take into account your experience and your physical condition. Becoming an athlete doesn't happen overnight. You have to start small and progress gradually. That's why setting progressive goals with continuity and by monitoring your heart rate, the duration of the activity are the keys to success.
5. Get help from a professional coach
For a beginner, three sessions per week of at least 30 minutes each are more than enough to start a sporting activity.
6. Take care of your diet
It's no secret that diet plays a major role in improving physical fitness. The food you eat is the fuel that will help your body build the energy needed for the activity you are doing. It is therefore essential to have a constant supply of food to provide your metabolism with the energy it needs to continue physical activity and sustain its intensity. Specialists will advise you to eat foods rich in starch and carbohydrates. You need to eat a healthy and balanced diet to keep your body healthy and in the best shape possible. To do this, recommend raw vegetables, fruit and foods that contain protein. These nutrients have both an energetic and functional role and promote muscle building.
7. Drinking enough water
This is also highly recommended if you are physically active and want to increase your endurance. Indeed, apart from its known health benefits, water combats muscle fatigue and cools the body from the heat of the exertion. Water prevents kidney stones; moreover, a dehydrated body does not function properly. The heart will beat faster and the elimination of toxins will decrease due to the reduced volume of water in the blood plasma. You can drink flavoured fluids that hydrate you on the one hand, and provide nutrients lost during activity on the other.
8. Rest well to build endurance
You are often told that you need to stay active to improve your stamina and gain endurance points. However, knowing how to rest is also important. For a beginner, three sessions a week are effective in increasing your breathing capacity. Beyond that, you risk exhausting your body, especially if you've just started a sport. Keeping 1 to 2 days of rest is reasonable to give the body time to rest and recover. You can stay in motion every day and move around by running errands or taking the stairs instead of the elevator. But if you are talking about very intense activity, it is best to stop at least once or twice a week. If you are still planning to play a sport on a daily basis, get a good night's sleep to keep your energy and concentration. Insufficient rest creates health problems, including weight gain and high blood pressure. It also weakens performance and lowers your physical stamina. It is recommended that you get between 7 and 9 hours of sleep per night to get a good night's sleep.
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