How can i increase my stamina, power and speed in doing karate?

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My mom just enrolled me in summer karate lessons at her gym. My first session? Ugh..i got super aching muscle pains... I couldn't get up for a day. I was so sore all over. I think i may have over do it a little...One time, i almost fainted. Good thing i called for time out and our instructor told me to sit it down.

Ok, so I smoke a lot before, and i'm a little weak. But i stopped now since I'm serious about my karate lessons and i really do want to learn.

How can i increase my stamina,power and speed?
Any training exercise you can suggest?
Help is very much appreciated.
 
All you can do at this point is ease into it.. Take it slow at first and it might take a few months before your body gets use to the big change.
 
There is nothing you should do right now that is extra. Your body is recovering from the abuse of smoking and whatever other unhealthy things you may have participated in. The soreness is due to you changing your lifestyle from a (minimal physical activity level - sedintary lifestyle) to a more active one. The soreness can be attributed to muscles being used for the first time under strong effort, as well as strain in your tendons and ligaments. Calling for a time out when you need one is a good thing. You are not in boot camp and you need to be aware of what stress/strain your body is under. Keep up those observations as you can push yourself too much and injure yourself.

I would suggest you eat balanced meals, more of a fresh food nature, including lots of bananas for cramps, grapes for cleaning out your waste systems, and drink lots of water. On days you work out drink around a gallon of water a day, On days you don't work out, drink about 64oz of water for proper hydration.

Good Luck and keep it up! There are many benefits from this way of life.
 
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