Better stamina, stronger you

Cardiovascular activities alone can't boost stamina levels. You need the right mix of strength training with cardio to improve your enduranc

Most people dread workoutsbecause of theimmense discomfortthey feel while exercising.This is an indicationthat your body isn't ready to take theload you're putting on it, and you needto slow down until you can increaseyour stamina levels. Pushing yourselfto the limit is not always the bestway to get results. Understandingyour body and its fitness level is ofprime importance, so you can buildyour stamina and strength slowly.

What is stamina?
Stamina is a measure of how longyou can sustain a stressful activity.Gauging your stamina helpsdetermine your overall physicalfitness to battle disease, fatigueand illness. "Most people perceivestamina as lung power," says DanielVaz, coach of the Nike Run Club inMumbai. "But in reality, good staminameans a stronger heart. It meansthat your heart is now pumping in moreblood with every beat, which is technicallyknown as hypertrophy. This meansthe heart is working lesser time to domore work, and hence you are morecomfortable with the same workout andyou feel healthier," explains Vaz.

To build your stamina, it's essentialto practice strength training alongsideaerobic activities like jogging and briskwalking to strengthen your joints andmuscles. Opt for an indoor workout (ina gym) if you are just starting out.Jogging outdoors is not an option forthose who are working out after months,or experience low stamina levels.

Want AIR?
"Cardiovascular activities challenge theaerobic energy system of your body;the more you do, the better your bodyis able to transport oxygen from yourlungs to your muscles where it's neededto burn energy," says HeathMatthews, senior sports physiotherapistat the Kokilaben Dhirubhai AmbaniSports Medicine Centre.

Matthews recommends you do cardiovascularworkouts that last 30 to 60minutes, four times a week, and alternatedays of strength training. "Startthe strength training with low weights,nothing above 50 per cent of your bodyweight, and include high repetitions --sets of 12 to 20 per exercise," he adds.

"Once you are comfortable with thisworkout, and your stamina increasesgradually, avoid increasing the load ofworkout by more than 10 per cent witheach cycle," advises Matthews.

You can even mix the two -- cardioand strength training -- in every workoutfor three days of the week, suggestsVaz. Start gently on the treadmill, moveon to a brisk walk, and then a jog, andthen bring it down once again when theheart rate starts climbing. Follow thisalternating routine for about 20 minutesand follow it up with 30 minutesof strength training.

The strength training should focuson different parts of the body on differentdays. The legs, back and chestare the largest muscles and must betreated in isolation on each day. Workout your abs on all days, and mix yourchest workout with arms, and back withshoulders. On the fourth day, use a crosstrainer machine like the ellipticalmachine or the stair climber.

Am i overdoing it?
Checking your heart rate during exerciseis the best way to know if you'reoverexerting yourself. If you're running,stop and measure your pulse rate for30 seconds. Keep walking as you dothis. Multiply the figure by two to getyour heart rate. Your maximum heartrate is 220 minus your age.

"In a low intensity workout, yourheart rate should not go beyond 50-65per cent of the maximum. A mediumworkout is 65 to 80 per cent range, andan intensive workout goes even abovethat," says Matthews.

Take a day off
It's important that you give your bodya day of rest between workouts in orderfor it to recover. Each time you workout, your muscles undergo minute tear,or micro trauma. Hence, the bodyneeds a day of rest so it can healitself.

It also helps you stay on thepath. "The drop out ratebecomes very high if you asksomeone to work out sixdays a week. Three daysof workout on alternatedays will ensure thatpeople stay motivatedfor a long time," says Vaz.

Eat right for better stamina
Nutritionist NainiSetalvad says that wateris essential for improvingstamina. "Most peoplereach out for foodwhen they're fatigued.But staying hydratedalso gives you strengthto go on."

When it comes to foodsthat can provide youenergy, she says to optfor items that have a lowglycaemic index -- thesewill provide you energyfor a longer time, andnot necessarily foodsthat are high in protein.

Foods with a low glycaemic index are:
All vegetablesGreens like barley (Roman gladiatorsuse to ear barley bread before going intothe battlefield)All pulsesMoorgiri riceNuts like pistachiosDry fruits like prunes and apricotsFoods like ghee and olive oil that havemore Omega3, are more satisfying.

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