Stamina is a necessary quality of anyone who wants to maintain a consistent level of effectiveness in any activity. Having enduring strength and lasting energy will keep your athletic performance from slipping. Building your stamina will also help you complete everyday tasks with ease and ensure that you have a high energy level and feel fit. One thing not often considered is the importance of both muscular and cardiovascular stamina. One of the best types of workouts to build both of these is hill workouts.
Step 1
Do 50 jumping jacks to warm up. Jumping jacks will raise your heart rate along with preparing joints for the demanding hill work ahead.
Step 2
Run uphill about 40 yards at 80 to 90 percent of your maximum speed while breathing evenly. Running uphill provides resistance with every stride, which strengthens legs while building muscle endurance.
Step 3
Make a rounded turn immediately, and begin your descent of the hill.
Step 4
Jog downhill to your original starting position at 40 to 50 percent of your maximum running speed. Focus on breathing during the downhill portion.
Step 5
Do a circle turn without coming to a complete stop. Repeat the circuit (Steps 2, 3 and 4 ) four times.
Step 6
Walk or stand in place for three minutes. Focus on breathing and prepare yourself to complete the hill circuit again.
Tips and Warnings
- For best results, work up to completing five circuits of four. This enables you to get the most out of the muscular endurance training while expanding your cardiovascular stamina. Run with a partner. Motivational support may prove instrumental while completing the training. Push yourself. We build stamina by going beyond our previous muscular and cardiovascular capacity.
- Always check with your doctor before starting a new exercise program like this one. Before running, check the hill for any holes, ditches, glass or other hazards. Do not do this training in slippery conditions. Jogging down a slippery hill can be dangerous.
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