It needs to be understood that training and heavy workouts means nothing, if you have not worked on strengthening the core of your body. All of your body parts stem from your core, so a weak core results in decline in strength and endurance. The spinal muscles, abdominal muscles and the hip muscles form the core and the overall ability of the body depends upon its optimum functioning and stamina.
Exercise Thrice a Week – Physical activity is important because of the health benefits like controlling blood pressure and weight, cardio-respiratory function and emotional well being. Exercising at least thrice a week improves muscle mass, flexibility, strength, immunity and stamina. Most people spend way too much time and energy on warm up sets. By the time they get to their result producing sets, they are literally burnt out and too tired to perform them well. The key is to reduce the warm ups before starting the heavy exercises for developing core strength.
Swimming, Running and Walking – The power to swim comes from the core. The continual movement of your arms and legs builds muscle strength, cardio-vascular fitness, endurance and stamina. Distance running is a powerful tool to build stamina and strength. You could start running slowly at first and then gradually increase your speed at a steady pace for 15-25 minutes. Walking is an exercise that does not require any special expertise. Regular walking builds stamina, energy and better blood circulation in your body.
Abdominal crunches – As a part of the core, the abdominal muscles provide support for the torso. Regular exercises strengthen the abdominal muscles to help lower stress to the spine. Crunches, bracing and hollowing are some of the exercises that can strengthen them, enabling you to perform practically everything with increased ease.
The Squats and Push-ups – The squat builds explosive lower body strength, power, stamina and endurance in your hip muscles, a part of the core muscles. When you squat, every muscle works and gets well toned including your butt, thighs, calves, low back and lungs. It is one of the fastest way to gain strength in the entire body. Keeping your back straight, feet very slowly apart and pointing in front, inhale as you go down and exhale as you come down, is the correct way to squat. In push-ups, using your own weight as resistance is a great way to strengthen your chest muscles, upper back, arms and shoulders.
Eat well and eat right – Exercise combined with a good diet is essential to build muscle mass and strength. Fortifying your diet with fats, proteins, vitamins, carbohydrates and minerals will strengthen your body strength. Meats, dairy products, seafood are rich in protein. Fresh fruit juices will give you instant energy as they are high in carbohydrates.
To improve strength, there are unconventional ancient disciplines like yoga, which can greatly improve flexibility and core strength and Pranayam, a breathing technique, which is a part of yoga, also beneficial in infusing strength into your body and rejuvenating it with good health.