Poor performance in training or competition can be the cause of an athlete's inadequate physical endurance. Even non-professional athletes tend to lose shape, feel tired and have a bad mood.
Instructions
Step 1
Stick to a specific daily routine. Often, many endurance problems are caused precisely by internal overstrain. It can be caused by basic lack of sleep, stress at work or school. Try to get at least 8 hours of sleep a night. The rest of the time should also be equally spent on work or study and other activities. If you are serious about sports, then you still need to find time to rest after exercise.
Step 2
Introduce an extra morning workout into your schedule. For professional athletes, jogging after waking up is almost a must-have ritual. On the one hand, a 2-3 km cross will help you wake up and recharge, on the other hand, it will nourish your lungs with oxygen. After a couple of months, your endurance will increase significantly.
Step 3
Run a long cross-country run once a week. It is advisable to do this workout on the weekend so that there is enough time for full recovery. Choose Saturday or Sunday for this workout. Start with 30 minutes of light jogging, gradually increasing your mileage and speed. The body will begin to adapt to stress, which will lead to increased endurance.
Step 4
Engage in special breathing practices. There are some yoga exercises that can be a great addition to your athletic or physical activity. Do them in the morning, afternoon, or evening. For a start, the "breath of fire" will be enough for you.
Step 5
Sit in lotus position, relax, close your eyes and take a few deep breaths in and out from your stomach. Breathe in this way for one minute. After a few weeks, you will feel energized. In training, this will translate into better results.
Step 6
Keep track of your daily food intake. Food can also cause decreased physical stamina. Eat more fiber, fruits, nuts, vegetables, grains and dairy products. All of them are quickly absorbed and give a positive effect to the internal organs. Also take vitamin complexes if your food lacks trace elements.
