No matter whether you are a tennis player or a runner, you need good stamina. Here, an expert tennis coach has shared some useful tips on how to increase your stamina in just a week. Have a look:
What is Stamina?
The word stamina refers to the mental or physical capacity of a person to sustain prolonged stressful activity. A person with low stamina will get easily exhausted, while a person with high personal stamina won’t get tired easily. Stamina matters a lot in tennis as it influences your performance. Here’s how to increase it quickly and successfully.
How to Increase Your Stamina?
- Have Caffeine
Believe it or not, a study from 2017 says that caffeine can help improve your stamina and can give you the energy you need to complete a stressful task like a tennis match. You should have caffeine wisely, as too much caffeine with sugar or artificial preservatives and flavors can lead to diabetes and other health issues.
- Listen to Music
Listening to music is not just good for your mind. It’s also excellent for heart health. According to a study, listening to good music will enhance your cardiac efficiency by reducing your heart rate. So, you will be able to perform any task for a longer duration with maximum efficiency.
- Focus on Hydration
Everyone from your grandmother to your physician wants that you have enough water in a day? Well, they are right. You need to keep yourself hydrated to boost your stamina. When you are hydrated, your muscles will be well-nourished. This will enable your muscles to perform better and for longer durations.
- Get Adequate Sleep
People who value their sleep more than anything else in the world are so right. When you get enough sleep, your body will get the rest it deserves. When your body is rested, it will help you perform better in any sport, even a tennis match/. Make sure you switch off all electronics before sleeping every night (3 hours before going to bed) to get a peaceful sleep.
- Exercise Regularly
Yoga and Meditation are the best for you if you get stressed easily and want to get some relief from it. Cycling is the best cardio workout for people who want to increase their stamina. Swimming is also a great option as it teaches breath control and improves your overall efficiency. HIIT Workouts and Lifting will help you to build your muscles and challenge yourself in a few minutes. All these will help improve your stamina.
- Eat the Right Foods
Have more healthy foods that will help increase your stamina. For instance, eggs are packed with protein and also have carbohydrates to get you started right away. Bananas are loaded with fibers, fats, and potassium, and fish is a perfect source of vitamin B12, protein, fats, and omega-3 fatty acids. Brown rice is also recommended as it has many complex carbs. Eating fresh fruits and vegetables is also recommended.
- Avoid Some Unhealthy Foods
When you want to boost your stamina, you need to avoid some unhealthy foods as well. You should avoid fried foods as they are loaded with unhealthy fats that you cannot burn easily. You should also avoid consumption as it tames your reflexes and lowers muscle neuron coordination. It can also cause dehydration. So, limit your alcohol before a tennis match or a practice session.
You should also avoid dairy products to an extent as they are loaded with complex sugars like lactose.
These are just some tips on how to build your stamina. Talk to your coach about more such tips, and be ready for every match!
Need More Advice?
If you need more advice from an expert, then you can connect with Talalay tennis. Run by Aaron Talalay, the founder, and CEO this brand offers exceptional tennis coaching for kids and adults alike. Aaron is a USPTA Certified Elite Professional with over 15 years of on-court experience and nine years of coaching experience.
Aaron was voted all-league two years in a row from his junior to senior year in high school. He won the Big Eight League Finals and then played college tennis for two years. Aaron currently coaches 40+ hours of private/ group tennis lessons per week in Corona, California, and is currently the Head Tennis Coach at a local high school in Riverside, California. To know more about him or to set up an appointment with him, please click here.