Best vitamins and minerals for maintaining stamina

Best vitamins and minerals for maintaining stamina

More energy and stamina are some things that we would all like to have a bit more. An abundance of stamina will help you to get through the day easier. Life becomes much more productive and enjoyable. Eating the right kinds of food helps in increasing your stamina and is the basic foundation of longevity. Apart from a proper diet, many dietary supplements are available to increase endurance and stamina.

Some top minerals and vitamins that can help increase and maintain your stamina are:


Ashwagandha is regarded as one of the oldest and most important medicinal herbs according to the Indian Ayurveda. It is known to increase your body’s resistance to mental and physical stress. It has been studied that people showed visible improvements in several measures of anxiety and stress. Apart from improving stress and fatigue, it has also been studied that ashwagandha alleviates fatigue associated with a physical workout.

Rhodiola Rosea

Rhodiola Rosea is a family of herb that grows in certain mountain tops. It is normally used as an adaptogen, which increases the body’s natural ability to cope with stress. It has been found that Rhodiola eases mental fatigue, enhances physical performance, and has no safety risks. Additionally, the herb is also known to help with depression as well, which is linked to fatigue.


CoQ10, or Coenzyme Q10, is made naturally within the body. But it also comes in different forms such as ubiquinol and ubiquinone. This mineral is found in all cells and can be taken separately as a supplement as well. The liver, kidneys and the heart have the highest levels of CoQ10. Cells make use of this mineral to release energy and protect themselves from the damages of oxidation. When there is a decline in the CoQ10 levels, the cells are unable to produce the energy needed to grow and eventually contribute to fatigue.

Vitamin B12

Vitamin B12 is a type of B-vitamin that transforms food into energy for your cells to use. It also helps in preventing a type of anemia that makes you tired and weak and keeps the blood cells healthy. Vitamin B12 is found in natural animal proteins like dairy products, fish and meat. Most food products that are made artificially are also fortified with Vitamin B12.


The human body needs iron to make hemoglobin, a protein in the red blood cells that are responsible for transporting oxygen from the lungs to the different parts of the tissues and organs. Without iron, the RBCs will not be able to carry oxygen to the tissues. This will leave you feeling weak and fatigued. Iron supplements can be consumed to correct this deficiency and avoid further complications that are associated with iron deficiency. But you always need to consult a doctor before engaging in iron supplements since there are some health risks involved with excessive iron intake.

With the help of the minerals and vitamins mentioned above, your stamina level will be back to normal within no time! Just make sure that you consume these supplements in moderation.

Want to Try Tabata Workouts? Read This First

Want to Try Tabata Workouts? Read This First

Tabata workouts sound like a great idea… if you like the idea of getting fit in eight minutes. Find out the history behind these extraordinary claims regarding this workout and whether or not they would work for you.

Tabata was the creation of Dr. Izumi Tabata, who trained the Japanese speed skating team in the 1990’s. Even these highly trained and conditioned athletes had a challenging time keeping up, but they saw fantastic results in just a few short weeks. Celebrities swear by it.

These workouts are a variation of the popular HIIT training that athletes have done for years. Alternating between short times of intense activity and short recovery periods. With Tabata, you train as hard as you can for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times.

Best 5 Benefits of Tabata Workouts

1. Increase your anaerobic capacity with Tabata

Ordinary cardiovascular activities, such as running on the treadmill or swimming, will increase your aerobic capacity. But intense short-term bursts of exercise and exertion seems to affect your anaerobic fitness more effectively. Tabata increases your anaerobic capacity since you are strengthening your muscles by forcing them to do hard work for a short period of time.

2. Save time with Tabata

Many people enjoy the Tabata workout because you can get fit in a shorter period of time. Think of all the extra things in your life you can accomplish with the extra time that you free up. You can spend more time enjoying your favorite hobbies or past times with friends and family members.

3. Avoid overuse injuries

Daily tennis matches or long distance jogging like marathon training often put too much stress on certain areas of your body such as your legs, and various muscle groups. The shorter period workouts may help to protect your tendons, shins, and muscles.

4. Burn Fat

Studies show that Tabata stimulates your metabolism, and you continue burning more calories for about the next 12 hours. That quickly adds up. Research also shows that the effect of regular aerobic exercise for weight loss is negligible and that short bouts of high-intensity exercise are more effective for reducing fat.

5. Lower your risk of diabetes

There’s evidence that Tabata may help balance your blood sugar. Exercise and a healthy diet are both important. High-intensity exercise has been shown to be an important factor in improving aerobic capacity and reversing the risk factors for metabolic syndrome.


Are Tabata-Style Workouts For You?

1. Know what your goals are. Tabata isn’t easy, so ask yourself if it’s an appropriate type of exercise for you. You may want to progress your fitness through other workouts first and then move to Tabata.

2. Talk to your doctor first. Your physician can advise you about your individual health tolerances and whether Tabata would be a good fit for you. It’s especially important to get a medical consultation if you have certain medical conditions or have been sedentary for a while.

3. Work with a certified personal trainer. A qualified trainer can get you off to a good start. If you cannot afford private training, enroll in a group class.

4. Use a reliable timer. Precise timing is very important in Tabata training. It can be difficult to estimate how many seconds go by without looking at a timer or stopwatch. There are many free apps on your phone with great Tabata timers.

5. Start with easy movements. Almost any exercise activity can be incorporated into Tabata. Begin with your personal favorites and incorporate the treadmill or stationary bicycle. Over time you can add in different kinds of exercises like sprints, running hills or jump rope.

6. Make sure you warm up good and cool down. Like any exercise routine, it’s always a good idea to give your body sufficient preparation to warm the muscles and a light cool down to slowly relax the body. Begin and end your session with slower and smaller movements. Save a good static stretch for last when your muscles are warm.

7. Be prepared for a little discomfort. Even seasoned athletes acknowledge that Tabata is challenging. Temporary shortness of breath and other symptoms are natural. You may decide it’s worth the effort once you see the results.

8. Proceed slowly and consistently. Consider the option of borrowing some Tabata concepts without going the whole distance. Try taking longer rest periods or doing less than 8 cycles.

9. Keep a journal. A written log will help highlight your progress. Look back over the weeks and months to see your improvements and keep inspired.

Tabata takes a little longer than a few minutes everyone thinks. However, it still cuts the hours off the usual gym time and delivers superior results. You can even adapt the principles to suit your individual condition and goals so you’ll stay safe while getting in great shape.

Tabata training is not recommended for beginners, and it’s better suited for someone who has been working out consistently and is comfortable with high-intensity exercise. There is also an increased risk for injury when performing exercises at a high-intensity for time.