Mia
A report, by WHO stated that 1 in every 4 adults isn’t exercising at all. This becomes a great deal of concern because physical activity is needed for strength and stamina which, in absence of, is difficult to get.
But since you are here, I understand that you already know this. That is why we’re here with 5 great exercises that can help you with your stamina and strength:
1. Squats
The first one on this list is squats. You might think squats only work on your hip and thigh muscles but in reality, it gets the entire body worked up.
If you are a beginner, it is recommended to start without weights and gradually work your way up through small weights by purchasing gym equipment online.
To start with this exercise, you should stand straight on your yoga mat with legs at your shoulder’s distance.
Now, try to bend down slowly and as you do that, try to inhale. Keep in mind that your spine should be straight, your neck should be neutral, your chest should be tight and your hips should move backward.
When you come up, make sure to breathe out and return to your original position.
Repeat this set 5-8 times and gradually work your way up.
You would be feeling that burn after the 3rd repetition itself but don’t lose there, we have got to go a long way.
2. Push-ups
Push-ups are a great exercise for muscle strengthening and increasing stamina because it makes the whole bodywork and enhance blood circulation throughout the body. Only by doing 10 repetitions, you will feel your body fresh and strong.
To start with this one…
Facedown and lift your body up by putting pressure on your palms and toes.
Make sure that both your palms and feet should be at a distance but not too much. Your back should be straight and your core should be tight.
Now, gradually bend your elbow and inhale as you go down.
Don’t touch the ground, come to your original positions and repeat it all over again. I am sure you will love it.
3. Mountain climbers
We are done with slow workouts, (at least for now). Now let’s get going with some exercises that will make your pulse race. And I am talking about none other than mountain climbers. This particular exercise lives up to its name, it’s going to burn all your calories and consequently increase your stamina. To begin…
Get into the same push-up position, keep your core engaged and now bring one leg forward, followed by another.
Continue the motion as if you are running.
Repeat this process 10-12 times in a single go and pause for a minute to take a rest.
Your increased heart rate and fast breath is an indication that you did this workout correctly and you will be happy about that.
4. Burpees
Burpees are an intense variation of push-ups as in this workout, you also need to make a jump. Didn’t get it? Let me help you.
After you do your pushups, you need to do a frog kick and jump in the air. After the jump, come back to your original position and get going again. All of this should be done very quickly as that is the correct way to pump up the heart rate and get the cardiovascular system working.
It will be a bit intense at the start but I am sure you will adapt quickly.
5. Climbing stairs
I promise you will get time to relax after this one. Now, let’s get moving with the last exercise now. Did you know that only by 3 minutes of doing the climbing stairs exercise, you will be able to burn the same number of calories in a 10-min run? Isn’t that amazing?
And the best part about this exercise is that you can do it in your gym as well as your house. Just make sure you are wearing your gym shoes, and keeping your knees straight.
There is a variation for this one which involves climbing up and down on the same step but with very high intensity. It makes your core burn and improves your blood circulation. So, if you are up for it, then why not?
Over to you…
The exercises mentioned in this list are a guide for beginners as well as intermediates who are looking for something more to increase their stamina. You can always adjust the level of intensity according to your requirements and trust the process. Wish you luck!
