Strength, Stamina, Endurance, if you are a health/fitness freak then you might have come across these words a million times. But a very few of you might know what exactly the difference between these things and very few would know how to boost them up. The quality to combat pressure and resistance in sports or day to day activity provided by an external force can be termed as strength. Strength training provides important benefits such as improving overall fitness, increasing wellness, including increases bone mass, muscle growth, and joint function enhancements and decreased injuries. Stamina is the capability to sustain long-term physical activities. All activities need a certain degree of endurance because the fitter you are the easier it is to focus. On the other hand, the term endurance refers to your heart and lung’s ability to provide oxygen-rich blood to muscle tissues which are in action and provides the ability to generate energy. There are a few steps which you can add in your workout routine just to make sure that you get the best out of these three.

Do breathing exercises to improve your health- A Work at La Salle University in the USA has shown that only two minutes of breathing five times daily will improve your cardio-respiratory ability by 10% in 12 weeks. Inhale your nose, pull your diaphragm tight for three seconds and then aggressively exhale (Reps-10).

Reduce rest cycle to develop and recover more quickly- The theory behind minimizing rest periods is to encourage the body to exercise to the greatest strength when not fully recovered. Continuous training in this state will help keep your muscle strain early and thus improve your stamina to the highest degree.

Progress slowly- Every effort to improve your endurance through workout should be gradually addressed. To meet these targets, set a clear yet achievable goal, as first 1 km, then 2 kilometers (1.2 miles) in 2 weeks, then 5 kilometers (3.1 mi). Celebrate any milestone that you hit. Build up: don’t give up! Don’t give up!

Cut down carbs- The European Journal of Applied Physiology notes that it may have cardiac rewards and that will keep your heart in a good condition. Reducing your carbs intake by 2-3 days from 300 g to 200 g per day before intensive sessions will make the fuel and oxygen efficient for your body by 25 percent. But after that, make sure that you load up on carbs.

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