Posted On 09 Jul 2020
People believe they are fit if they have the right weight and their body mass index (BMI) is within the appropriate range. They often flaunt their body showing abs, biceps, and other physical frames. But, fitness will be measured if they pass the endurance test. It means their stamina level is good.
You will often see people with a good physique become exhausted very soon. They are unable to keep themselves active for long and frequently suffer from fatigue. On the other hand, you will find people with no good physical frame but with prolonged stamina. They can work out for a long time without exerting themselves a lot and can stay active without any tiredness. It means bodybuilding is not enough without proper stamina.
You do not have to make any extra effort, just add a few sets of exercises in your daily workout routine and you will gradually increase the stamina. If you are under the guidance of a personal trainer for Exercise in Long Beach CA, the exercise plan will be prepared as per your requirements.
If not, you should include the following exercises and we ensure that you will experience changes in time.
Do a boat pose– You might find it funny but it’s very effective. You have to sit on the floor with your legs straight. Then, you have to balance on your hips, lift your legs in the air and stretch the arms out. You will have to hold this position for 30 seconds and then relax. Repeat the set for at least 5 times. You will strengthen the muscles in your lower abdominal, lower back, and hip flexors.
Go for side planks– You will start this exercise lying down on your side. Taking the support of your elbow, you will have to lift your entire body. At the initial stage, you should try holding the position for a minimum of 10 seconds and gradually increase the hold. You might lose the balance but you have to keep you support strong. Try as long as you can to do the exercise. It will help to strengthen lower and side abdominal muscles.
Try push-ups– This exercise is mostly advised by a fitness enthusiast. It’s the best way to check the fitness of the person. In this, you have to lie down on the floor on the stomach. Your palms will be near the chest. You have to lift your body by putting the entire pressure on the palm. It’s important to maintain a balance while lifting the body otherwise, you might fall. After you get the balance, try to hold the position for at least 10 seconds. It strengthens the upper body and core muscles.
Perform squats– This will exert pressure on your thighs but you feel it in the entire body. In this exercise, you have to stand on the floor with legs apart. Next, you have to bend your knees and go down by keeping your spine straight. While bending your knees, your hips should go a little backwards. Just remember, do not stress your spine, it should be straight and relaxed in the entire pose. It strengthens the tissues and ligaments in your body.
Go up and down in lunges- Lunges are like half sit-ups. You have to stand with feet apart and spine straight. The movements are simple but very specific. You have to put forward your right leg and bend the hip so that both the knees form a 90-degree angle. Don’t extend the right knee so much that the left knee touches the floor. You should hold the position for 10 seconds and repeat the set for at least 5 times.
These are 5 common exercises that will help you increase stamina. If you can figure out the techniques properly, it’s great; otherwise, we recommend hiring a Personal Trainer.
Note: Before you start these exercises, you should have an endurance test to know your status. Later, get it done after a month or two to see the improvement.