Effective Ways A Sportsman Can Build His Physical Stamina And Endurance

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Stamina and endurance are two important things which make a sportsman excel in his or her chosen field of sport. Here are some effective ways in which a sportsman can build his or her physical stamina and endurance. The reason this is being discussed is because these are two main qualities which are required by anyone who is pursuing sport. If these qualities are lacking then the chances of the sportsman excelling in his or her chosen sport are difficult. As these are the two qualities which see the sportsman through the entire game. One has to have a lot of stamina to play in the game especially high speed game or a game in which there is heavy stress on the body to perform.

 

One of the main things which one has to do to build stamina and endurance is exercise. These exercises have to be for a period of  around one to two hours before beginning the practice. There also has to be a cooling off exercise once the practice session is finished. As it should not be stopped immediately once the practice session is over. This exercise at the end can be from around half an hour to forty minutes.

 

What are the exercises which one can include in this? Depending on the sport it does vary a bit. But one can jog from his house if the house  is at a distance of around four to eight kilometers. This allows the body to warm up by the time they reach the sports center or the stadium. Once the body warms up and is ready it is prepared to do more strenuous exercises. As the body has got the necessary lubrication and is now a well oiled machine. The blood circulation is at its best to take more so is the heart beat. Sweating also takes place which is a good thing. Especially sweating from the parts of the body where fat has got accumulated. This process starts the process of burning body fats at unwanted places of the body.

 

On reaching the stadium or the sports center. One can continue further exercises this regime should take around forty minutes to one hour. So for one to reach from the house to the sports complex would be around one to one and a half hour and the exercise at the center takes around one hour. This means a total exercise of around two hours is done.  Then one is ready to pursue the actual sport and this should be for a period of around three and half to four hours in the case of youth and adults. In the case of children the same has to be modified as per their age. If a child is being made to do the regime to be followed by an adult there will be burnout so one has to take care that this does not happen not only to the child but even in the case of adults too.

 

Any regime which is started should start at a slow pace it should be around twenty to twenty five percent of the effort mentioned above. After one has got adjusted to the same then they can increase the regime by another ten to fifteen percent for another month in the third month it can go to seventy five percent of the effort above and in the fourth month it can reach the one hundred percent. Then this regime has to continue for a period of four months then they can think of increasing the same. Each individual has his or her own stamina or endurance which will be at the base for them. They have to undergo a health checkup and check with a sports specialist too. This will help them avoid chances of mishaps or accidents which can be easily avoided and one can play a safe. Sports centers have specialists who can guide them in day to day regime routine.

 

The exercise which are performed when one reaches the sports center can be aerobic exercises.  There are different exercises like rotating the neck, different neck movements, rotation of the hands individually, with two hands,  moving the hands up and down and other variations. One can bend the legs which give the knees the required exercise and so too for the hips and the ankle. Stomach and waist exercises are important too as that is the main part which has to be strong and less of fat should be there. It also improves the muscle tone in that particular and also makes the back and spinal cord strong. Squats, bends, stretches, bends and a variation of the combination are used in these exercises. Push up’s also help the the arms and the legs and the abs and the back. There are many other exercises these are only a few of them which have been to be mentioned.

 

All the above exercises help in toning ones body and the muscles. It is very much required for a sportsman as that is what results in one gaining the stamina and endurance. It also helps in regulating the blood flow and the breathing flow in the body. All these also makes the body supple and makes it fit to perform in the game and take great pressure on ones mind and body. Mind related exercises also form a important part in building the stamina and endurance.

 

Many games are won or lost based on ones mental confidence. If the mind is prepared and has the will to go for it then the body assists in achieving the same.  Stamina and endurance buffer up and help in acting as the icing as the cake and help in achieving success. This process should be a habit on a daily basis and not a seasonal event before the tournament only to end once the tournament is over. As it becomes difficult to regain the gains one has got due to practice once the practice is stopped in between. One has to remember this and see that the practice is continued. If some other issues are there, it can be reduced but not stopped. This helps the body to get adjusted to the regime and it will be fighting fit.

 

Food plays a important part in a sportsman life. This is generally prescribed by nutritionists who are there at quality sports  centers. If you do not have one it is better you search for one as it will make a world of difference in your performance and fitness. But as a general thing these are a few things which are a straight no. Do not eat junk food like pizza, burger, chips, fries and other such things which contain fat. Fit people  eat food which is high in proteins, carbohydrates, vitamins and minerals.

 

Sprouts also are a very healthy option and one has to keep himself well hydrated. Say a big no to aerated drinks and energy drinks.  Eat food as per the schedule provided to you by the nutritionist. Eating fruits is good so are things like roots. Drink milk which is of good quality directly obtained from the cowshed and not the packaged variety.  Avoid things which are packaged. Ice creams can be consumed only in a very limited way. Eating brown rice, millets, lentils, wheat, jowar and corn are good. Greens of different variety are also good. Avoid spicy food and too much of chilli, spices or salt. Many of the foods affect the gains which have been obtained by the sportsman after a lot of struggle. So be careful of what you consume. Avoid street food or any food if it is unhygienic.

 

Sleep and rest play a very crucial role in retaining the agility, mental alertness, reflexes and give rest to the body parts like the muscles, bones, skin, blood flow etc. If good sleep and rest  is there it improves the performance of a player by ten to twenty percent at least. Relaxation to the mind is also important as it calms the body and does not allow things like hyperactivity, overthinking, anxiety etc. to dominate a players mind as they prove to be a distraction to the player in his performance and change the mind pattern and the goal which one has set. This in turn effects the players performance and the end result of the game. The human body is unique and it can do the unthinkable if guided and molded properly be it sport or any other thing in life. Best of luck.