Ideally, exercise is carried out for at least 30 minutes per day. However, some people feel tired even though they haven't exercised for 30 minutes. Yes, indeed, so as not to get tired quickly during exercise requires enough stamina and energy. Then, how to stay strong during the exercise session?
Tips to increase stamina so you don't get tired quickly during exercise
1. Listen to your body
It doesn't matter if you want to practice harder and encourage yourself to continue to exercise. This can indeed build your body's stamina slowly. But remember, the body also needs rest. Don't force your body to exercise. Instead of increasing stamina, the body will be even more sluggish.
If this happens and further exacerbates your exercise performance, stop for at least one day. You can do exercises that are lighter than usual, so you don't get tired quickly during exercise, such as running light, cycling, or swimming.
2. Slowly increase the intensity
In order not to get tired quickly during exercise, you need to increase the intensity of exercise gradually. You can start training with short intervals such as running, cycling, or swimming. You can also do other types of exercises such as burpees, squats, or even push ups.
You can also add reps to your training. If you are already used to it, you will be able and will not feel tired during sports.
3. Maintain the duration and frequency of exercise
Familiarize yourself and have a regular exercise schedule is the key to not getting tired quickly during exercise. At first, do sports with a duration that suits your ability and do not need to force yourself.
However, again you have to add the duration slowly. The key to increasing stamina is the frequency and duration of your exercise. Make sure you not only exercise once a week.
However, you need to meet the recommendations of the American College of Sports Medicine, which includes doing three to five weekly exercises, with about 20 minutes each.
4. Try several types of exercise
Changing or doing exercises that are not that – that's all important to build your endurance and stamina. This can also be done so as not to get tired quickly during exercise.
Your body will get used to the exercise you do after two weeks. That way, you can do several other sports. For example, if you usually run, you can start doing muay thai, or you can replace cycling by walking up and down stairs. Doing various sports like this can help other muscles develop more.