Tips to Increase Stamina

Tips to Increase Stamina - Vibrant Life, Nov, 1999 by Sherry Ballou Hanson

1. Frequency, intensity, and time/duration are the components of a safe, effective exercise program. Mess up any of these, and you risk injury. Experts agree on a few basics: three or more workouts a week, at a heart rate not exceeding 60 to 80 percent of your maximum heart rate, for 20 minutes or longer. Even moderate exercise works to increase stamina.

2. Know your limitations. If you are overweight and out of shape, you will need to lose weight as you shape up. Over age 40? Don't try to run the marathon in two hours. Asthmatic? Don't try to run through an attack. Whatever your health problem, work with it, not against it. Stay in touch with your doctor and/or trainer.

3. If you select activities you enjoy, you will increase your chances of sticking with them long enough to get in shape and feel good. Don't take up running if you hate it; there are other ways to get in shape.

4. Remember the cardinal rules for every sport: warm up, stretch, and cool down. This is especially important if you are forced to be a weekend athlete. Don't wait until the morning of your mountain climb to begin calf-stretching exercises, or you may find all your enthusiasm for the sport going up in smoke while you cool your heels for the next month.

5. If you are into heavy training for your sport, alternate hard and easy days. Weight training, for example, should not work the same muscles on consecutive days or you will be breaking down tissue instead of building. Long runs should alternate with short. Don't perform an arduous rock climb two days in a row. On the night before that big white-water trip, don't max out on the rowing machine. Moderation is the word!

6. Cross-training is one of the most effective and safe ways to improve stamina and performance level, as well as a great way to avoid injury. Choose two or more activities that complement each other, such as weight training and trail running, or biking and swimming.

7. One of the best ways to add vigor to your life is to add strength training with weights to your lifestyle. Recent research at Tufts University found that women who worked with weights or weight machines for 45 minutes twice a week for a year emerged physiologically younger by 15 to 20 years than when they began.

8. If you follow a vegetarian diet and lead an active lifestyle, be sure you know what you are doing. Vegetarians who don't eat dairy foods or other animal products need to use extra care to monitor their consumption of some nutrients that occur mainly or almost exclusively in animal foods. Vitamin [B.sub.12] deficiency is especially common.

9. Choose a breakfast cereal that lists whole wheat, whole grain, whole oat flour, or rolled oats among the first ingredients. This ensures that the product has not been refined and is more likely to contain essential ingredients such as magnesium, manganese, chromium, and copper. If you are taking in enough fluids, your urine will run clear most of the day. For every pound you lose to sweat during a workout, you need to drink 16 ounces of fluids or you will become dehydrated.

10. When you travel on business, try to exercise first thing in the morning. This will help you acclimate to time changes. Later in the day, business meetings may prevent you from following your usual routine. Energy flagging? Try the full body stretch. Stand with arms relaxed at sides. Rotate head slowly forward, to left, back, to right. Then raise arms overhead and drop forward slowly, bending knees slightly to touch floor. Stretch back up slowly, arms overhead. Again, then relax.

Perswon to Person Contact

I attended a alum get-together in a Mumbai suburb recently.

Surprisingly, the people who hardly responded to emails or sms opened up instantly post few drinks and to be of more surprise kept their promises even after few days when they were sober.

Thus the stereotype of images, positions etc. that we build around us comes down during such interactions and one can see the true capability or sincerity/genuineness of other person if one is observant enough (OR it the show that few people are really good at to put up). anyway, it is good medium/opportunity to use such interactions to mutual benefits and actions do emerge from such parties even when they were planned post several drinks.

Importance of part time job or business

As a person advances in his career, he grow up his skills, human network , resources and management skills.

But due to politics and sycophancy rampant in the corporate world, he may not be given the right job, as it happen with millions of Indians, in such scenario shall one just spend his time on his hobby / leisure or go for politics / social service or enter into part time commerce related activity.

I think the area chosen comes out from person's background, environment, spare time amount and economic necessity.

If this energy/man hours are effectively utilized then this workforce of millions due to their own motivation factors can generate significant economic output.

But what about millions of those who are not even engaged partly in economic activity least to say of part time? Anyway, i am not a public policy maker and i leave this query for them.

India - population vs. individual respect

In India, I have noticed that too much population resulting in competition and aggressiveness which in turn results in lack of respect for individual.

The individuals in turn form their groups and resort to underhand dealings, dirty politics, power play and use of force to achieve their motives or aim for pseudo respect.

These groups are more seen in underprivileged class for the purpose of getting their voice in the society and by powerful few to control things in their organization and money flow in the system.

Democracy is the best form of Government but in India it is a melange of local level autocracy, socialism, communism, militancy etc.

I think the Indian who are conditioned/made by system not to run/develop the efficient system will have to wait many more years to get true democracy in India.

Till then....I am with you....

Corporate Ladder

why do the few people get all the prized assignment and promotions while few others crave for them even thogh they may be equally bright and devoted.

The potent mixture of timing, luck, opportunity, talent, skills and negotiation make the thing click.

But, Is looking at long term prespective is a weakness in today's corporate world. Loyalty is restricted to lower level babus and owner class or it is still prized and rewarded? We shall look at the case study of corporate leader's career (i am not talking about owner class) to arrive at a conclusion.

Survival or Leading

How come few people struggle to servive in big metropolis whereas few others make their family service while few others lead and generate money not only for themselves but also for whole lot of others!

My thinking is to make the system work for oneself rather than one working against it or taking a detached view of it.

Why only select few are making the system work for them and most of people are just the part of system and working for it?

will write more about it later.

Verbal Persuasion

We all communicate for different purpose infact it is fundamental to our existence.
Key is how effective it is and how persuasive.
If we can persuade others to our purpose while keeping them in good humor i think that is the most effective.
Now the matter of debate is man of less words or more words is preferred? i leave it to your judgement.