Natural ways to increase your resistance.

Natural ways to increase your resistance.

In general, feeling tired or powerless after a hard workout or other hectic physical activity is not a concern. However, if you often complain of shortness of breath or lack of energy after your daily activities, it is important that you act immediately. The cause of a sedentary lifestyle, excessive stress and other unhealthy lifestyle can be the cause.
Here are ways to increase stamina and energy

1. Do not miss breakfast

Make sure you start your day with a healthy note. To improve the metabolism of your body, you should not miss this meal. If possible, include bread and eggs with oatmeal or wholemeal bread in your breakfast. From time to time, you may also enjoy some peanut butter as it can increase the consumption of "good" calories and increase your energy significantly.

2. stay hydrated

If you often find yourself with little energy, the dehydration is to blame. Therefore, it is important to increase the fluid intake and to drink water at regular intervals. In addition, it is wonderful to drink a glass of beet juice for breakfast every day. Sugar beets are loaded with a good amount of nitrates that can increase resistance and help you spend the day like a breeze.
Drinking warm water in the morning is an effective way to increase metabolism and improve digestion.

3. Make room for magnesium.

If you like sports or any kind of exercise, it is important that magnesium is part of your daily diet. Magnesium helps to convert glucose into energy, giving it an immediate boost. Leafy vegetables, nuts, seeds, fish, soy, avocado, bananas and dark chocolate are good sources of magnesium.

4. Add carbohydrates to your diet

Carbohydrate-rich foods such as sweet potatoes, wholemeal bread, etc. provide your body with strength and sugar, which in turn helps to provide energy and increase endurance. In addition, complex carbohydrates in foods such as bread, pasta and rice, unlike simple carbohydrates, help you feel energized throughout the day. These foods provide an instant energy source that your body uses as fuel.
Be sure to eat fresh fruits, nuts and oats as they control blood sugar and lower cholesterol.

5. Exercise regularly

Regular exercise can help increase your body's resistance by overcoming fatigue and staying in shape.

A. Even light exercises such as jogging, walking or swimming a few minutes a day can make you strong. Running or cycling on a hill can burn calories while increasing stamina. If you prefer to work indoors, you can run on a treadmill or just run. On the other hand, swimming is a good exercise to increase resistance and muscle, as water provides resistance and muscles are forced to work harder. Even a yoga class or a daily dance lesson can be helpful.

B. Add at least half an hour of muscle or muscle training to your weekly exercise program. Throughout the course, you can increase the duration gradually. You must use special equipment such as weight stacks, heavy bars or dumbbells.

C. In addition to cardiovascular exercises, exercises such as jumps, burpees, squat jumps and even jumps improve your cardiovascular strength, increasing endurance and performance.
How do you do squat jumps?

a. Stand shoulder-width apart with your feet.
Second. Start with a regular squat, then activate your kernel and jump as high as possible. When landing, lower your body into a squat position to end a repetition. Land as smoothly as possible.

How to make outbreaks

a. Keep your upper body and shoulders straight.
Second. You can pick a point to look at, and then endanger your heart.
do. Move your right leg back and then to the left as you lower your hips until your knees are bent at an angle of about 90 degrees. Repeat the same with the other leg.
How do I make a burpee?

a. Squat down and place your hands on the floor in front of you, right in front of your feet.
Second. Jump back with both feet, so that you are now in the position of the board.
do. Lie on an iron and make sure your chest touches the ground. Instead, he could fall to his knees.

re. Press to return to the table position.
My feet are jumping in your hands.
F. Jump explosively through the air as you reach your arms above you.

3. Warm, stretch and relax sufficiently before starting an intense workout to avoid muscle fatigue or damage.

4. If nothing is available, make sure you have your favorite sport for at least a few minutes a day. Sports such as football, basketball and other speed games strengthen the muscles, ensuring that oxygen reaches all body parts and thus increases the resilience.

4. Relax even after an intense workout.

5. And what is better than meditating for a few minutes to allow your body to cool down?

6. Sleep well tonight

Your body needs time to wind up at the end of the day. Therefore, it is important that you sleep at least 7 to 8 hours a day to improve your physical and mental performance. If you can not sleep at night, take a few minutes to mediate or do yoga. This helps to overcome stress and mental fatigue.
Lying down immediately after a large meal may cause accumulation of fat in your body. Therefore, it is important to maintain a gap of at least one hour between supper and sleep. Quick walking after dinner is the best way to boost your metabolism and improve your digestion.

7. Eat wisely

To increase the resistance; It's important that you focus on what you eat and that the food you eat is good for you. To ensure a constant supply of energy to your body, you should also divide your meals into five smaller amounts, which you can consume regularly.

8. Handle the salt

If you sweat or exercise vigorously, your body loses a lot of salt while sweating. Therefore, it is important to keep an eye on your salt intake as you do not want your sodium level to drop suddenly. Low salt intake can lead to imbalances in the electrolyte, cause dizziness and reduce resistance. Remember that the daily sodium intake is 2300-2400 mg. Stay away from food such as potato chips, fast food, canned soups and prepared foods, cold meats, frozen foods and anything else that is processed or packaged.

Foods rich in vitamin C, protein and iron increase energy, improve the immune system and repair muscles and tissues in the body. Oranges, kiwis, lemons, limes, cranberries, apples, guavas, grapefruits, grapes, spinach, cabbage, peppers, tomatoes, broccoli, cauliflower, Brussels cabbage, blackcurrant, chives, basil and thyme are rich in vitamin C. Fish, poultry , Eggs, milk, cheese, legumes and nuts are high in protein, milk, cheese, yogurt. Green leafy vegetables and sardines increase the iron and calcium levels in your body.