You could try this:

  • Weight lifting: Lift at least half your body weight, and hold for at least 40 seconds
  • Running: Run ¼ within 5 min (after two weeks ½ mile in 7 min and after a month, 1 mile in 10 min)
  • Cycling: Bike a mile within 6 min (after a month, bike 2 miles within 9 min)

Increasing Stamina and Endurance
    • Stamina: The mental and physical ability to maintain physical activity over a substantive 
    • Endurance: Your body's physical ability to sustain high intensity for a protracted period
      • Two components:
          1. cardiovascular endurance
          2. muscular endurance
  • The SAID principle: S(Specific) A(Adaptation) to I(Imposed) D(Demands) Your body adjust to the specific type of exercise(s) you regularly perform. Have your fitness routine integrate a variety of exercises to build all muscle groups and consistently build strength, endurance, and stamina.
  • Overload principle: Making gradual increases in volume, intensity, or speed/rate to continue raising your fitness.
  • At least of 150 min of exercise weekly: Adjust your routine monthly to focus on different muscle groups and abilities, and to adequately respond to changes in your condition, while keeping the exercise engaging and fulfilling for you.
  • Yoga, meditation, and reflection: Add time to consider progress, to center yourself, and focus on what you want to achieve, before and after exercise. Don't just focus on fitness goals; also consider personal, professional, community, and spiritual goals. Think of exercise as giving you the power to be your best self, and give your best to those around you.
  • Identify your target heart rate: Your target heart rate during aerobics is 50 to 70% of your maximum for moderate-intensity activities and 70 to 85% of your maximum for rigorous activities. A convenient way to determine your maximum heart rate is to subtract your age from 220 (e.g., for a 52 year old it would be 168 (220 - 52 = 168)
  • Try HIIT training: High-intensity interval training (HIIT) demands repetitive sequences of high-intensity intervals alternating with rest periods (for example, 15-second sprints with a 20-second rest between each spring).
  • Stay hydrated: Hydration is critical, and absolutely vital, in hot or humid conditions. Drinking electrolytes is strongly recommended before and after your workout to replenish minerals lost from sweating.
Anaerobic ExerciseLateral Jump HIITSit-upsBodyweight Squats
Zone 2 trainingWater aerobicsLong-Distance
Steady-State Cardio New CellPartial Curl-UpCardio and Strength Training

Cycle Interval 

Works Consulted

Silberman, L. (2022). 7 ways to boost your endurance and stamina.

Travis, E. & Salyer, J. (2023). What is muscular endurance and exercises to improve it.

Yetman, D. (2020). What's the difference between endurance and stamina?
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