You’ve just begun your workout and you’re feeling great: your breathing is steady, you’re breaking a sweat, and you’re even beginning to really feel the burn when suddenly you hit the wall.
All of your energy is gone and you are in serious need of a breather. If this sounds at all familiar, you may be experiencing difficulty maintaining your stamina.
Though this may seem alarming, but you are not alone. Many people experience these low levels of stamina after long stretches of time without working out, while others may not be able to come to such a rapid explanation for their untimely fatigue.
Whatever the reason for your low energy and endurance, there are some ways to increase your stamina in the midst of your workout.
After a good workout, you might expect to feel energized and alert, but end up feeling exhausted. Usually when starting a new exercise routine, you will experience some resistance from your body. It can take a while to build up the endurance needed to stick with an exercise plan and have it be both effective and doable.
The best way to get around this wall of low energy and endurance is to plan out how you are going to build up your stamina. Proper research and understanding of basic workout rules can help you create the right workout routine for you.
This can be achieved by speaking with your doctor to find out if there are underlying problems you may not be aware of. These can include conditions, such as, anemia and vitamin deficiencies. Here’s what you can do.
The following are some ways in which to build up your energy and endurance during your workout:
• Increase Workout Time Gradually: Don’t feel discouraged if your workouts aren’t going so well right off the bat. You need to build your endurance before you can go about increasing it or even maintaining it during a workout. The best way to build this up is by creating a constant routine for yourself.
Be consistent, patient, and build it up slowly. We all had to learn to walk before we could run, well endurance and stamina in fitness training works the same way.
A simple running routine is to add bursts of jogging into your walking routine in 5 minute intervals and keep adding as the time spans get easy until you are running through the whole workout. Some marathon runners started by running for only 3 minutes per workout.
Another option is begin with 15 minute workouts and then gradually increase the time as it gets easier.
• HIIT: Engage in interval training, such as, HIIT (High Intensity Interval Training). Studies have shown that interval training, which, includes short bursts of intense movements followed by short periods of rest is one of the most effective ways to improve stamina in workouts.
Foods high in good carbohydrates fuel workouts because they provide higher levels of energy than other foods. When you feel energized, you’re able to perform different activities without feeling winded and complex carbs are an absolute must for fueling intense workouts and maximizing performance because they are slow to digest and will provide lasting energy throughout the workout.
Eat small meals with these great energy foods: peanut butter on whole grain bread, nuts, fruit and oatmeal, sweet potatoes, brown rice and other complex carbs.
• Hydrate with a Sports Drink: Sports drinks are specifically designed to revive you during a workout. They are highly recommended for individuals who train for 60 minutes or more so that the body is properly hydrated in the midst of an intense workout.
Sports drinks contain glycogen, which is a nutrient that your muscles require for a more powerful performance. If you begin to feel tired and winded during a workout, a sports drink can help your muscles go the extra mile. Water is also a good choice, but sports drinks can replace the electrolytes, sugars, and other nutrients you need for energy.
• Control Your Breathing: Poor breathing techniques are enough to make you tired in a matter of seconds when working out. When your breathing is off, you may notice your muscles tighten, your energy fading, and your movements less fluid.
This is because proper airflow actually makes exercising a little easier. You may have noticed that simply breathing in and out at the right times reduce a lot of the pain and discomfort associated with some exercise routines.
The best way to regulate yourself is to exercise with a tape or video that indicates just when you should inhale and exhale. Soon, you’ll be able to navigate when to do this on your own.