How do you increase your stamina?

Endurance is an indispensable quality not only for an athlete, but also for an ordinary person. There is physical, psychological and sexual endurance. They are closely related to each other and have a mutual influence on their decrease or increase.

There is no need to mention at length why an ordinary person needs endurance. This quality is one of the signs of health of a man, woman and child. Without endurance, there is no normally developing and dignified personality. Especially in our time filled with stress and other difficulties.

Athletes need physical and psychological endurance because the result of the competition – victory – directly depends on it. And for such a result, an athlete works all his life. And winning often makes up the whole meaning of life for a person devoted to sports.

How can you increase your endurance? How can you improve the quality of your health, and therefore, your life? We will talk about this in more detail below.

How to increase the body's endurance?

First of all, you need to follow simple rules that relate to a healthy lifestyle. When a person leads a life rhythm that supports him, the body automatically becomes more resilient. The same applies to habits. You need to cultivate useful ones, and try to avoid harmful ones.

So, let's dwell on this point in more detail. What allows increasing the endurance of an ordinary person? And how, in what ways to increase the endurance of the body?

1. Healthy and sound sleep.

Many people notice that when you get enough sleep, life is enjoyable, despite the difficulties. But when you experience constant lack of sleep, it is impossible to perform even simple operations. And if we touch on endurance, it gradually decreases when the possibility of a full sleep does not exist.

To ensure a normal and complete night's rest you need to:

• go to bed on time, that is, live in accordance with the biological rhythms of nature. Some people are larks, some are owls, and some are pigeons. Larks need to go to bed early. But they also wake up early. Owls are distinguished by falling asleep late, as well as waking up late. Pigeons usually don't care, they are somewhere in the middle between owls and larks.
• If a person knows what kind of "bird" he belongs to, he can use the right time for active physical, psychological and mental activities. For larks, it is better to engage in activity in the morning hours, for owls - in the evening and even at night, and for pigeons - in the morning and evening, after rest.
• It happens that a person's biological clock is out of order. This can be caused by family upbringing - early rising for night owls or late going to bed for larks. Then a person does not know himself and acts according to a bad habit. Such self-abuse leads to the expenditure of the body's reserve forces, which does not have the best effect on health. Therefore, you need to study yourself and change your habits in the direction that is more suitable for the person.
• For a good night's sleep, you should not overexert yourself at least two hours before going to the kingdom of Morpheus. The best thing to do is to spend time leisurely, read, watch light programs and movies, communicate with pleasant people, engage in a favorite hobby that calms and gives strength. All negative activities, conflict resolution, difficult work, and so on should be left for the time when a person is full of strength and can solve all issues in the best way, without injuring himself.

2. Drinking plenty of clean water.

Many people know that we are eighty percent water. But not everyone realizes that a lack of fluid in the body makes us feel tired. Also, insufficient water intake affects the level of endurance, reducing it. This applies to both physical and psychological endurance.

In addition, many people are aware that our brain needs glucose for good, active and long-lasting work. But not many know that the brain, first of all, needs water, and then glucose and other energy drinks.

Therefore, to always stay in shape and be resilient, you need to drink a lot, and specifically water - at least two liters a day.

3. Proper nutrition.

Good nutrition is the key to a good quality of life and excellent endurance. The article tells about products that help increase the body's energy potential and improve its health.

It is also important not only to use healthy foods in your diet, but also to avoid harmful ones. Food such as fried, smoked, pickled, spicy and excessively fatty foods should be prohibited. This applies to flour and sweets. But vegetables, fruits, berries, greens, cereals, fish and lean meat should be present in the diet constantly.

It is equally important to maintain regularity of nutrition, and also to eat a little, but often. Food eaten in large quantities does not cause anything except poisoning the body and reducing its energy parameters.

4. Absence of bad habits.

It is not for nothing that athletes are prohibited from smoking and drinking alcohol. This reduces endurance and worsens the physical performance of the body. Alcohol includes all drinks, including low-alcohol ones. What you can sometimes allow yourself is a glass of natural unfortified red wine. This regime is also suitable for an ordinary person - the individual will become healthier, and therefore more resilient.

5. Gentle household irradiation.

We do not attach importance to those microwaves that affect our body and psyche constantly. And in vain. Constant radiation from computer monitors, TV screens, remote routers, mobile phones has a depressing effect on the human body. Which is manifested in a decrease in energy tone, deterioration of well-being and health. All this directly affects the level of human endurance.

Therefore, to improve all health indicators, it is necessary to avoid exposure to the above waves for several hours a day. This can be best achieved at night. So, turn off routers and mobile phones during sleep to replenish your strength and energy.

6. Physical activity.

Physical activity that is feasible but not tiring is the key to improving endurance. Such types of physical exercise include walking, running, cycling, swimming and exercise. Aerobics, fitness classes, gym visits and dancing are also good.

We will talk about increasing physical endurance in the relevant section.

7. Breathing practices.

Strelnikova's breathing exercises, Buteyko breathing, yogic breathing (full, rhythmic and cleansing), as well as qigong techniques related to this issue - all these practices contribute to the improvement of aerobic and anaerobic indicators of the body. They - these indicators - are directly related to the improvement of human endurance.

8. Meditation and psychotraining.

There are known cases when people were able to get rid of serious illnesses by means of self-hypnosis. For example, Mr. G. N. Sytin, being in a serious condition and bedridden, was able to get out of bed by means of systematic self-hypnosis training and begin to lead a full life.

Meditation is also useful for strengthening the psyche, relieving excess stress and gaining access to the hidden reserves of the human psyche.

9. Classes in yoga, qigong and other oriental practices.

People know the miracles of endurance demonstrated, for example, by Tibetan monks. They can run tirelessly and without a break for several days. Yogis can withstand extreme loads and various physical stresses for the body, for example, lying on nails. All this is achieved through the systematic and long-term use of Eastern energy practices.

Of course, a modern person has no need to sleep on the tips of nails or run around the clock. But increasing your endurance is the task of every normal person. Therefore. It is worth finding a good instructor and doing yoga or qigong.

10. Psychologically healthy environment at home and at work.

Nothing wears you out and uses up your mental reserves as much as an unhealthy environment at home or at work. And mental exhaustion causes physical exhaustion and, accordingly, significantly reduces your endurance.

In order to improve your psychological state, you need to improve your relationships at home and at work. And if positive changes are impossible, change your place of work and your marriage partner.

Periodic stressful situations that have a positive resolution. The famous psychophysiologist Hans Selye has long established that small portions of stress affect the development of physical and mental endurance of a person. It is useful to sometimes immerse yourself in situations that require the production of adrenaline. But they must necessarily end positively and not be long in duration.

Drugs that increase endurance

Of course, the best way to increase mental and physical endurance is natural. Using nutrition, physical exercise, psychological training, meditation and energy practices.

But it happens that in some situation it is vitally important to increase endurance quickly and effectively, in a very short period of time. In this case, medical drugs that increase endurance will come to the rescue. It has been noted that the new generation of such drugs is already noticeably more effective, safe and universal.

All drugs are divided into four main groups according to their main action:

1. Depleting or mobilizing.
2. Non-depleting or metabolic.
3. Mixed action.
4. Having a secondary positive effect, which affects the increase in efficiency.

Let's take a closer look at each type of drug.

Depleting means

Many people know them and use them in their daily practice. Therefore, the effect of caffeine, as well as psychomodulators - phenamine and sidnocarb, is known to a fairly large number of people. Especially popular is caffeine, which is contained in coffee and tea, as well as in many drugs that increase endurance.

These substances activate the mediator link and involve the body's reserve forces in operational life activity and energy-providing tasks. This does not pass without leaving a trace for the body and psyche. Resources are depleted, and a person becomes more vulnerable.

The drugs that contain the above components in the world pharmaceutical industry have the following names: Pyridrol, Sidnofen, Mesocarb, Meridil and other drugs similar to the above. These drugs are famous for their side effects, as well as a whole list of contraindications. One of them is the dependence of the psyche and body on the state of fatigue, as well as an increase in the recovery period after the end of taking these drugs.

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Metabolic or non-depleting agents

There are several types of drugs among them:

• steroids – Retabolil and Stanazol,
• actoprotectors - Tomezol, Yakton, Bemitil,
• nootropics – Piracetam and Acefen,
• non-steroidal anabolic - Riboxin,
• adaptogenic – all medications that contain ginseng, eleutherococcus, rhodiola rosea, maral root,
• substrates and compounds that are energy sources - macroergs, vitamin complexes, vitamin-mineral complexes, preparations with amino acids.

This group of drugs does not worsen the health of the person taking them. On the contrary, it helps to strengthen the reserve of mental and physical strength. They can be used for a fairly long period of time. Of course, there are contraindications to their use. But you can find out about them by carefully reading the instructions or talking to a specialist.

Drugs with mixed action

The most popular and well-known medication is Dexamethasone, although there are similar medications. It belongs to the group of synthetic glucocorticoids, which allows stimulating the synthesis of glucose in the liver. This occurs through the metabolism of amino acids, during which glucose is formed.

Dexamethasone is distinguished by its effect on cells when the latter begin to consume less glucose. Thus, the anti-insulin effect in the body is activated.

The drug helps to reduce the rate of amino acid delivery and reduces the amount of proteins produced in the muscles. This effect leads to a decrease in the impact of pain and an increase in the overall endurance of the body. In addition, Dexamethasone has an effect on the production of proteins by the liver. Therefore, triglycerides begin to actively circulate in the blood.

When taking this group of drugs, the following side effects may be observed - the appearance of muscular dystrophy and the occurrence of osteoporosis. There is also suppression of immunity, which is expressed in a slowdown in the production of antibodies by the body. In addition, connective tissue begins to form worse and more slowly.

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Drugs that have a secondary positive effect on the body

Such medications have a positive effect not only on a person's endurance, but also on his/her performance. The drugs have also been noted to remove some negative symptoms associated with deteriorating health.

For example, in case of angina, it is useful to take medications containing nitrates. They increase the level of performance of these people and affect their well-being.

Radioprotectors are indicated for use by individuals exposed to high doses of ionizing radiation.

Products that increase endurance

It is no secret that ordinary food can serve as a medicine. The ancient Greek physician Hippocrates mentioned this. Therefore, you can activate the body's reserves and teach it to be more resilient with the help of certain foods.

What are these miracle potions? Perhaps they are not as accessible as we would like? An inexperienced reader might think so and be mistaken. Because products that increase endurance are practically at our fingertips. Of course, their cost varies from very accessible to high. But it should be taken into account that not all products that will be discussed below should be consumed in large quantities. Therefore, having bought a certain amount of “useful things” once, you can stretch their use for a long time.

So, here is a list of healthy foods that can increase your body's endurance:

Freshly prepared vegetable and fruit juices

It is known that carrots, pumpkins, beets and apples, as gifts of nature available in our area, increase immunity and strengthen health. And if you make a tasty and, most importantly, healing drink from them, their beneficial properties will increase several times.

You can come up with various combinations of fruit and vegetable juices. For example, a carrot-beetroot-apple drink tastes good. Especially when the beets and carrots are sweet, not bland. You need to take one part beets, two parts apples, two parts carrots, pass all the ingredients through a juicer, and that's it - the cocktail for increasing endurance is ready.

It is worth experimenting with different juice options. For example, make yourself a pumpkin-apple juice for breakfast, or a carrot-apple juice, or even a beetroot-apple juice. In the latter option, you need to take one part beetroot and three parts apples. Carrot and pumpkin juices are good on their own, in their pure form.

Tomato juice is also worth mentioning. This drink contains a large amount of antioxidants, such as lycopene, which help remove free radicals from the body.

How is the effect of freshly prepared juices explained? Because the amount of vitamins and microelements inherent in fruits and root vegetables passes into the liquid, that is, the squeezed juice. And the liquid itself is absorbed very quickly - within fifteen to twenty minutes the effect of the juice will be noticeable. And namely, by improving the well-being and physical parameters of the body, including endurance.

Exotic lovers can treat themselves to citrus juices or their mixtures. Fresh orange juice, orange-apple cocktail, orange-lemon fresh – these are the most popular drinks for improving endurance. They also have a wonderful taste.

Green Smoothies

A fairly new trend in dietetics and healthy lifestyle has opened up green smoothies to us. What are these drinks and why are they so useful for increasing endurance?

To prepare green cocktails, you need any garden greens - parsley, dill, lettuce, spinach, cilantro, etc. Wild vegetation with beneficial properties is also suitable - nettle, dandelion, goutweed and other useful plants. The greens for the cocktail are torn by hand and placed in a blender cup, and then thoroughly chopped. After that, clean water is added to the cup, and the raw materials are mixed again.

The taste of the drink is specific, and therefore, to improve the taste, some fruit is added to the greens and water. This can be a banana, an apple, an orange, and summer fruits - apricots, peaches, plums. Various berries are also good - strawberries, raspberries, and so on.

From the above list of products for cocktails, it is clear that their chemical composition is diverse and rich. And drinks prepared with their help can be confidently called energy tonics, that is, increasing a person's energy level. Endurance and energy reserves are directly related, therefore, to increase the body's indicators, it is important to fill it with such products, dishes or drinks.

Walnuts

In ancient Greece, common people were forbidden to eat walnuts. Because, according to the Greeks, they made people smarter. Indeed, the rich composition of the fruit affects not only a person’s intellectual activity, but also their health and immunity, as well as overall endurance. It has been noted that if you supply the diet of people with increased physical activity with walnuts, the loads will be easier to bear.

Dried fruits

We can talk for a long time about the benefits of dried fruits. And for good reason. The most useful of them are raisins and dried apricots. And this is not accidental. Grapes are one of the fruit leaders in terms of the content of useful substances, as are apricots. It is appropriate to use not only dried fruits of foreign origin, which were dried in special factories, to increase endurance. Local "drying" is also good and relevant. You can make compotes with the addition of honey from it. And regularly drink these healthy drinks. Grandma's "drying" includes not only apricots, but also apples, pears and plums.

But in addition to the above, dried fruits from abroad also include prunes with figs and dates. Four to nine dates a day were the favorite food of one of the eastern long-livers, who was also distinguished by excellent health and endurance.

Citrus

Lemons, oranges, tangerines and grapefruits contain a large amount of vitamin C. This vitamin is recommended for heavy loads to strengthen a person's immune system and overall endurance.

Fresh fruits, vegetables and herbs

We have already talked about freshly prepared juices, as well as green smoothies. But there are fruits and other gifts of nature that are useful in themselves, in their pure form. The most important products include spinach, parsley, celery, dill, watercress, arugula, carrots, cabbage, beets, tomatoes, apples, grapes, cherries, apricots, plums, pomegranates, bananas. And red berries - cherries, raspberries, cranberries - help to increase the pain threshold, for example, in athletes. Experts advise drinking berry fruit drinks without sugar instead of regular water to improve endurance.

Honey and bee products

One could compose sagas about the chemical richness of honey. The same applies to bee products – pollen, bee bread, honeycombs, and so on. It has been noted that two tablespoons of honey taken on an empty stomach and washed down with water strengthen the entire body, including a person’s overall endurance. And a glass of clean water with honey and lemon juice dissolved in it tones the blood vessels and improves the functioning of the cardiovascular system.

Mix of dried fruits with nuts, honey and lemon

Based on all of the above, you can combine the beneficial properties of some products into one very healthy dish.

Take one hundred grams of raisins, dried apricots, prunes, figs, walnuts, honey and lemon. Grind everything thoroughly and mix. Then add honey to the mixture and mix again. Store the potion in a glass jar in the refrigerator. Take one to two tablespoons twice a day half an hour before meals.

If you regularly use this “dish”, you can not only increase your endurance, but also improve the functioning of the cardiovascular system, as well as raise the level of hemoglobin in the blood.

Ginger

This root vegetable in its raw form, mixed with something to dull its pungent taste, can work wonders. With regular use of ginger, muscle tension can be relieved more quickly, which directly affects endurance. Pain syndrome, which is associated with endurance during intense physical activity, can also be corrected.

If you regularly consume ginger with honey, you can increase your immunity and overall resistance to disease.

Sprouted wheat

Such wheat is a source of the most important vitamin E, which is called the vitamin of youth and health. Thanks to it, a person's muscle tone is always normal, which directly affects his physical endurance.

Green tea

This drink is considered healthy, especially if you drink it on its own, without adding sugar. It contains substances that help stimulate the cardiovascular and nervous systems. Thanks to this, a person's overall tone increases, and he begins to experience a surge of energy and increased performance.

Green tea also works, but it is less beneficial for human health.

Coffee

Due to the caffeine it contains, this drink is considered a strong stimulant. But those people who care about their health should not indulge themselves with coffee. Because instead of improving psychophysical parameters, you can achieve deterioration of health.

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Chicory

Chicory is used by fans of a healthy lifestyle instead of coffee drinks. Because it also stimulates the nervous system, but does not have the negative properties of coffee.

Substances that increase endurance

The list of substances that increase endurance is as follows:

• Psychomotor stimulants: caffeine, sydnocarb and phenamine.
• Actoprotectors – benzimidazole and its derivatives.
• Amino acids – L-isoleucine, L-leucine and L-valine. They also include L-carnitine amino acid, phosphocreatine, creatine monohydrate, L-glutamic amino acid, glutamic acid. No less important are methionine, phenylalanine, tyrosine, taurine.
• Complexes of vitamins and minerals.
• Also good are the substances found in ginseng, rose rhodiola, eleuthero, magnolia vine, and maral root.

Many of the substances listed are part of endurance-enhancing drugs, and are also produced separately. To start using these drugs, you must undergo a medical examination and follow all the instructions given by the specialist. Even taking vitamins and mixed mineral complexes on your own may not improve your health, but worsen it. Endurance-enhancing substances can have a double meaning - they can help some and harm others. They can also activate chronic diseases that are not in an acute stage and do not interfere with a person's life. In general, take care of your own health and listen to the opinions of professionals.

Endurance enhancing pills

Pharmacology, as we know, does not stand still. The achievements of modern science can be used to increase the energy level of the body. Tablets that increase endurance are represented by the following names:

• Phenotropil.
• Caffeine benzoate.
• Picamilon.
• Sidnocarb.
• Erythropoietin hormone.
• Aikar.
• Ostarine.
• GW – 1516.
• TV – 500.
• Ezaphosphine.
• TAD-600.
• Phosphaden.
• Riboxin.
• Ubicon.
• Vitamin B 13 or orotic acid.
• Elton – contains bee pollen, electrococcus root extract, vitamins C and E.
• Leveton contains flower pollen, vitamins C and E, and also leuzea root extract.
• Carnitine.
• Glucose.

How to improve endurance when running?

When running, it is very important to have the right psychological attitude and maintain an optimal breathing rhythm. It is also important to remember to gradually increase the load. Otherwise, you can harm yourself and create health problems.

There are several ways to improve your running endurance:

1. For weakened people, you need to start with minimal training with breaks between them. For example, you can run for thirty seconds, and then walk at a leisurely pace for four and a half minutes. This needs to be repeated eight times. And it is necessary to train regularly - three times a week.

Next, you need to gradually and second by second increase the running load, and reduce the duration of rest. With this approach, you can achieve long-term running without breaks, for example, for half an hour in nine or ten months.

2. For more advanced runners, you can increase the load by weeks. For example, at the end of the week you need to run one kilometer more. This should be done for three weeks in a row. And on the fourth - take a break and give the body a chance to rest and recover. On the fifth week, you need to start training again and again increase the weekly load per kilometer.
3. You can use the long and slow running method. To do this, you need to run ten kilometers at a pace slightly higher than the average for a particular person. If, for example, a runner covers one kilometer in seven minutes and thirty seconds, then he should now train in running 1.25 times faster. In this case, the speed will be nine minutes and twenty-three seconds.

How to improve physical endurance?

Athletes have their own secrets for increasing their endurance. Their coaches and consultants know about it. But how can you increase the physical endurance of an ordinary person? The answer to this question is: "Training, training, and more training." But these trainings must be organized correctly, without harming your health.

A self-organized lesson should include three parts: preparatory (or warm-up) - general warm-up and special; main and final.

The general warm-up part includes walking for two to three minutes or slow jogging for eight minutes. It also includes exercises of a general developmental nature, aimed at all muscle groups - arm and leg swings, torso bends and turns, squats, and so on. The exercises begin with the shoulder girdle, then the torso, and finally the legs.

The special part is intended to prepare for the main part. Here, individual elements from the main part of the exercises are performed. Thus, the body is tuned both muscularly, psychologically, and energetically to perform the upcoming load.

The main part includes a full range of physical exercises aimed at improving speed, strength and endurance.

The final part is best spent in slow running for three to eight minutes. At the end, running should turn into walking, which should last from two to six minutes. After finishing walking, you need to do a series of relaxing exercises, which are combined with rhythmic and deep breathing.

According to the timing, the preparatory part lasts from fifteen to twenty minutes, the main part – thirty or forty minutes, and the final part – five or ten minutes.

How to increase muscle endurance?

If you read the entire article carefully and follow the tips in this section, you can successfully improve your physical performance. So how do you increase muscle endurance?

1. It is essential to combine these exercises with relaxation between them when doing strength training and stretching. That is, to follow the principle - tension/relaxation.
2. Engage in athletic training, fitness or shaping.
3. All muscle groups are well developed in sports games. Such games include badminton and tennis, volleyball and basketball, table tennis, handball and football.

If you regularly engage in sports games or individual training, muscle endurance will definitely increase.

How to improve endurance in football?

Professional football players and amateurs very often ask the question: how to increase endurance in football?

There are several rules to improve performance:

• First of all, you need to get enough rest. Otherwise, your physical performance will decline and your health will deteriorate.
• It is necessary to eat properly and well.
• In addition to football, run cross-country at an uneven pace. The terrain under your feet needs to be the same as on a football field - with holes, hills, etc. This will help change the trajectory, speed up or slow down the running pace, that is, recreate all the conditions that exist in football.
• It is also good to run cross-country with periodic spurts until you are very tired. The effect of such training will be visible in a month.

How to improve endurance in boxing?

Boxing is a sport where physical endurance is no less important than the technicality of strikes and defense. The ability to correctly distribute force in a boxing match is called special strength endurance.

How to improve endurance in boxing? There are several recommendations that need to be followed to achieve results:

1. It is necessary to train constantly and with increasing duration of approaches. The devices for these trainings can be a bag, or a punching bag, or, finally, a pillow attached to the wall. You can also train with a medicine ball.
2. Freestyle fighting or resistance training in pairs are also good.
3. Exercises with weights or a barbell, as well as hammer exercises on a tire, are also suitable.
4. You also need to do push-ups, weighted jumps and pull-ups.

The main condition for increasing endurance in boxing is that the loads during training should be maximum, and the resistance should be higher than in a real fight.

In endurance training, boxers use the principle of circuit training. It consists of doing the maximum number of repetitions in a certain period of time. And the repetitions are resumed after a short break.

How to increase sexual stamina?

Sexual activity, especially in men, requires a lot of physical energy. In addition, lovemaking involves all the body systems, including the nervous and cardiovascular systems. Therefore, various vascular problems in men, acquired against the background of intense sexual pleasures, are so common.

In addition, with age, the duration of sexual contact among the male population decreases. Because health is failing and there is no longer the strength to devote so much time to the opposite sex.

So, what can you do in this situation to maintain your sexual attractiveness and skills for many years to come?

Firstly, there is a list of products that act on the male body like Viagra. They are called "aphrodisiacs" and stimulate the work of the whole body, increasing its tone, as well as the production of sex hormones. The list of these products is as follows:

1. Heavy cream or sour cream.
2. Walnuts.
3. Dates.
4. Celery.
5. Dill.
6. Dark chocolate.
7. Oysters.
8. Shrimps.
9. Eggs.
10. Garlic.
11. Onions (bulb and green).
12. Avocado.
13. Asparagus.
14. Mushrooms.
15. Caviar (red or black).
16. Spices and herbs - these include vanilla, ginger, turmeric, curry, cardamom and red pepper.
17. Strawberries, especially strawberries and cream.

There are several other ways to increase sexual stamina. One of them is the use of essential oils. It is useful to use essential oils - aphrodisiacs, with the same stimulating effect as food products. They are healing for both women and men. These oils include the following:

Sandalwood oil is recommended for men to improve potency.

• Ylang-ylang oil is important for stimulating arousal and increasing the strength of male and female desire.
• Orange oil – helps relieve tension in the nervous system, which means releasing psychic energy to tune in to a sexual wave. The oil also relieves fatigue and relaxes the mind and body.
• Cypress oil – helps increase the body’s sensitivity to erotic caresses and helps enhance arousal in males.
• Bergamot oil – has a relaxing effect, stimulates the emergence of sexual fantasy.
• Ginger oil – has warming qualities and also has an arousing effect. It is equally good for both men and women.
• Geranium oil – promotes the emergence of romantic and tender feelings.
• Clary Sage Oil – Increases sexual desire, making it stronger.
• Vanilla oil – stimulates sensuality and promotes relaxation.
• Jasmine oil – helps you to relax and feel sexier and more attractive.
• Clove oil – affects orgasm, increasing its duration. Also helps to increase the sensitivity of the body.
• Myrrh oil – has a greater effect on women, helping them to feel their own femininity. Gives inner peace and harmony.
• Rose oil – stimulates the development of female sexuality. Gives gentle shades to the behavior of a beautiful lady.
• Cinnamon oil is an energy stimulant and also increases the sensitivity of partners.
• Rosemary oil – helps tone the body, helps prolong sexual desire and arousal in men.
• Patchouli oil – helps erogenous zones increase their sensitivity, relaxes and removes unnecessary psychological barriers, ignites an internal “fire” in partners.
• Lavender oil – provides psychological relaxation and physical relaxation of partners.

In the practice of Eastern peoples, there are many exercises to increase sexual endurance. For example, qigong and Taoist gymnastics help to increase sexual strength. There are also special exercises aimed at working with sexual energy, allowing you to control this important force and manage it for your own purposes.

Moderate physical activity also helps tone the body and improve its sexual capabilities. Light jogging in the morning, regular gentle physical exercise, walks in the fresh air, cycling, swimming - these are just some of the ways to improve physical condition, which also affect a person's sexual endurance. Separately, I would like to mention Strelnikova's breathing exercises, which improve the health of the entire body, affecting its sexuality.

It is also useful to engage in auto-training, meditation and relaxation practices. It has been noted that psychologically stable people who are able to effectively cope with stress and various everyday troubles lead a more active sex life.

Exercises that increase endurance

It is impossible to list all the exercises that increase endurance. But we will still list the simplest and most accessible ones.

1. Breathing training.

You can practice holding your breath, which helps increase your endurance during intense workouts. For example, you need to inhale air for ten seconds, and then exhale for the next ten seconds.

Also good are holding your breath for fifteen, then twenty to thirty or more seconds, followed by a deep and slow breathing rhythm.

2. Exercises with dumbbells and barbells are good, which will be discussed below.
3. Jumping rope exercises also help develop endurance – jumping for a short period of time or to the count.
4. The most basic exercises, such as crunches or squats, can also help increase endurance.
5. Cardio training is one of the ways to train the heart muscle. Exercises of such loads include running in place or jumping in one place. The principle is observed: you need to do this at a slow pace for a minute, and at a fast pace for the next fifteen or twenty seconds. And so alternate. At first, you need to do this for a short period of time - three or five minutes. And then gradually increase the load.

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How to increase strength and endurance?

One of the most common methods aimed at increasing strength and endurance is called athletic gymnastics.

Athletic gymnastics exercises include the use of dumbbells, weights, shock absorbers, bars and other weights. Such exercises affect different muscle groups, thereby developing the entire muscle corset and improving the figure along with posture.

The recommended time for athletic gymnastics is the afternoon. Each weighted exercise is performed eight to ten times. To increase absolute strength, the weight of the weight should be increased and the number of repetitions should be reduced. Strength endurance and fat loss are trained using light weight weights and a large number of repetitions – sixteen or more.

It is best to start training with light weights, and then increase the weight in subsequent approaches, while reducing the number of repetitions.

Exercises should be performed with a certain rhythm, and breathing should be free, without holding. Inhalation should be done when the muscles are relaxed. Between exercises, you need to rest from one to two minutes, depending on the speed of breathing recovery.

How to increase endurance during training?

Beginner athletes and just people concerned about improving their fitness often ask themselves: how to increase endurance during training?

To do this, it is important to follow the main rule - to do intervals in training. But intervals in training do not imply static rest. With this approach, intense dynamic loads are replaced by the same dynamic loads, but only more gentle. This principle is used in athletics. And can be easily transferred to the practice of other types of training.

For example, how do you organize training according to this principle? It's quite easy. When you run, you need to run part of the time and walk the distance at a leisurely pace part of the time. This needs to be done cyclically and rhythmically.

You can and should train at home, having come up with such types of exercises in which the intensive mode is replaced by a more relaxed one. For example, it is recommended to do a series of squats, and then simply raise your knees to your chest at a slow pace. Or pump up your abs, and then do slow leg swings.

The point of endurance training is that small loads are performed over a long period of time. And instead of resting, the intensity of the load is slightly reduced. And it is this principle that increases a person's endurance.

Swimming is considered one of the most useful types of physical activity. After all, it is in this activity that you can combine a large load with periods of time with a small load.

How to quickly increase endurance?

In our fast-paced age, we want to do everything quickly and efficiently. Including increasing the parameters of the body. Here are several ways to quickly increase endurance.

The following principles must be followed when completing a given task:

1. Training should be no less than three times a week, and preferably every other day.
2. The duration of physical activity, which lasts without a break, should be twenty minutes.
3. You need to train vigorously, but you need to constantly monitor the rhythm of your breathing.
4. A minimum amount of general physical activity must be performed per week, not just during training. It is ten hours per week. This includes regular walking, running, dancing, and any other types of training.
5. During each day, it is necessary to perform the following general health procedures:
   • morning exercises,
   • physical exercise break during the day.

So, we already know how to increase endurance. All that's left is to start training and leading a healthy lifestyle to make your dreams come true.