how to improve stamina

[jcrhodes30]

Hi,i am a 38 yr. old who would like to know how to improve stamina.

[Boss Man]

Here's something simple that might work for you.

Start using a 5 day methodology, training 3 days on, 1 off, 2 on, 1 off. This will help you to improve better, unlike a 5 day straight plan, by not giving you consistant improvement, with 2 days off back to back, eroding some of it.

Each session consists of 30 minutes.

You initially walk quickly for 2 minutes 50 seconds, then jog for 10 seconds. You could call this a cycle. You then do 10 cycles per session. This system stays like this for the whole week.

In week 2, decrease the walking sections to 2 minutes 40 seconds and the jogging sections to 20 seconds.

In week 3, decrease the walking sections to 2 minutes 30 seconds and the jogging sections to 30 seconds.

You should see a pattern emerging now. After 18 weeks, you should be able to run a full 30 minutes touchwood.

Use a pretty flat circuit for now, don't have too many hills or undulations, as this will potentially erode more of your energy, which might jeopardise your chances of finishing a session properly.

When you have reached the 30 minutes continuously mark and done that for a whole week, then you can experiment with a slightly tougher circult, or perhaps running for another 5 minutes a week, or perhaps using a little more speed, so seeing how much further you can go in 30 minutes.

This system should help you get a better handle on your stamina.

[Kevsworld]

Here's a tip related to weight training: start to keep track of your rest time between sets. Gradually reduce it. For major lifts (like squats) try to work your way down to about 150 seconds rest between sets. For less demanding exercises shoot for 60-90 seconds between sets. That will give your cardio a challenge.

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