Stamina is your ability to perform intense work over a prolonged period of time. Intensity is increased by using heavier weights, running or jumping faster, or doing more vigorous housecleaning in addition to weeding and hoeing your garden. Physical stamina may be enhanced through exercise by alternating lower-intensity intervals with higher-intensity intervals. Stamina may be further enhanced by shortening the duration of the low-intensity interval or increasing the duration of the higher-intensity interval.
Step 1
Do a full-body weight training and cardio circuit workout on Mondays and Thursdays. Weight training enhances your muscular strength and endurance, improving your capacity to perform everyday activities and therefore increasing your physical stamina, according to the American Council on Exercise. Set up a training space with a flat exercise bench, a pair of light dumbbells, a pair of moderately heavy dumbbells and a step-aerobic bench for Monday sessions. Set up the bench and dumbbells near a treadmill for Thursday sessions.
Step 2
Use a digital watch or a second-hand clock as a timer to perform each exercise in the circuit for 30 seconds. Include the basic step, step lunges and squat jumps across the step for your aerobic intervals on Mondays. Do the basic step slowly while completing step lunges and squat jumps vigorously.
Step 3
Perform flat dumbbell presses, basic step, one-arm dumbbell rows for each arm, step lunges, dumbbell sumo squats, squat jumps across the step, straight-leg dumbbell dead lifts, bicycle crunches, basic step, dumbbell curls, step lunges, triceps dips, double crunches, squat jumps across the step and dumbbell shoulder presses. Rest for one minute then complete one more circuit; gradually work your way up to four circuits as your fitness improves.
Step 4
Do the same weight-training exercises on Thursdays but replace your step-aerobic cardio intervals with treadmill running. Perform each exercise and running interval for 60 seconds. Rest for two minutes then complete one more circuit, gradually working your way to three circuits.
Step 5
Increase the speed at which you perform the weight-training exercises to increase the intensity, improving the function of your cardiovascular and muscular systems to use and transport oxygen, therefore enhancing your stamina, according to a 2006 article by David Swain, Ph.D., published by the National Strength and Conditioning Association.
Tips and Warnings
- Change the weight-training exercises in your circuit every three weeks, including push-ups and lunges.
- Get your doctor's approval before engaging in an intense exercise program, especially if you are sedentary.
Things You'll Need
- Flat exercise bench
- Dumbbells
- Step-aerobic bench
- Treadmill
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "ACSM's Health & Fitness Journal"; Moderate- or Vigorous-Intensity Exercise: What Should We Prescribe?; David Swain, Ph.D.; Sept./Oct. 2006
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