Woman running

Here's How To Increase Your Stamina

So you’re all set. You’ve got your sports bra, your yoga pants, your sweatband, and your athletic sneakers. You’ve even got a cool pair of those cut-off gloves to help you grip the equipment better. You’ve got it all planned out. Ten minutes on the treadmill, a few lifts, ten minutes on the stationary bike, and a few reps on the elliptical. Start with a few stretches, check yourself in the mirror, you’ve got this. You step up on the treadmill, start it up, two minutes later, you’re ready to hit the showers. If you want to make your investments in workout gear and gym memberships pay off, it’s probably in your best interest to be able to use them for more than ten minutes at a time, and that means you need to build stamina. Stamina is the body’s ability to partake in physical activity without fatigue or having to quit before reaching your goals. If you need to increase your endurance and make your investments pay off, here are some exercises that may help.

Balance
Balance is key to endurance. According to the American College of Sports Medicine, improving balance is a crucial component of stamina building. Training tools like a balance pillow, balance disc, foam roller, balance board, or a stability board are all great for building balance. If you’re using a balance disc, try to stand or sit on it while keeping your body steady.

Woman lifting dumbbells

Free Weights
Free weights can increase stamina while increasing your muscles size and boosting overall health levels. Use hand-held barbells for lifts, focusing on the legs, torso, and upper body. One to three sets of 15 to 20 reps should help with building muscle endurance.

Intervals
Interval training entails alternating between short bouts of high-intensity exercise with longer bouts of lower intensity ones. Research published in the journal “Medicine and Science in Sports and Exercise,” found that while subjects who engaged in moderate cycling for an hour a day for six weeks showed improved physical endurance, they showed no such change in anaerobic endurance. In contrast, cyclists performing eight sets of high-intensity 20-second intervals with 10 second rest periods for six weeks improved not only aerobic endurance but also increased anaerobic stamina by 28 percent.

Woman working out

Circuits
Circuit training refers to the use of three to twelve different exercise stations that combine strength training with cardiovascular exercise, putting all muscle groups to work. Because circuit training challenges both anaerobic and aerobic endurance, it is a great way to build stamina. Aim to perform each exercise for thirty seconds, giving yourself a 30-second break in-between. As your stamina increases, try reducing rest periods to 15 seconds while increasing work time to 45 seconds.

Medicine Balls
Working out with medicine balls is another way to lengthen staying power, and are great for doing V-ups. V-ups require lying on your back with your arms outstretched overhead holding a medicine ball with your legs down. Raise your legs into a V-position while using your arms to raise the medicine ball over your head. Lower your arms and legs and repeat.

How are you working to improve your stamina? Let us know how your lasting longer to reach your goals!

Summer walking

Tips For Starting A Summer Walking Routine

To some, high-intensity internal workouts are the most efficient way of exercising; to others, they are a bizarre three-minute self-torture ritual. Although at times it may seem like the world is being overtaken by the overachieving and impossibly healthy, there are some who still prefer to keep their exercise routines a bit more humane.

Most of us learn to walk by the time we’re eighteen months – so let’s talk about an exercise routine so easy that even a baby can do it. Here are some tips for beginning a summer walking routine.

How To Start
The first thing you need for walking is a good pair of shoes and some comfy clothes. Start out slow. Head out the door, walk for ten minutes and walk back. Repeat every day for a week. If you find yourself building stamina, add five minutes to next week’s walk. Keep increasing as is comfortable.

Posture
Keep good posture in mind when you walk. Walk tall. Keep your mind on elongating your body. Your head should be up, your eyes focused forward, Keep your shoulders down, relaxed and back, with your abdominal muscles and buttocks tight.

Preparation
Make sure to have water handy at all times. Be sure to get enough to drink before you walk, and take the water bottle along for mid walk hydration. Try adding stretches to your routine. For example, you might start at a slow pace and stop to do a few warm up drills for flexibility. Slow down your pace at the end of the walk and take some time for a few more stretches. This will help you to feel better while preventing injury.

Sticking with It
The toughest thing for most people starting a fitness routine is making it routine. You should try to walk daily, aiming for a minimum five days of exercise per week. Walk fast enough to increase your heart rate, but not so fast that you find yourself short of breath.

Three friends walking

How Much Should You Do?
Speed and distance should not be a priority in the beginning, but once the habit starts to stick, you may want to start developing goals. Here are some general health guidelines:

People walking for general health benefits should try and get in a half hour minimum each day, most days of the week, keeping to “talking pace,” or a comfortable pace at which you can still hold a conversation.

For improvement of cardiovascular fitness, three to four days a week are recommended, doing 20 to 30 minutes at a very fast pace. You will find your breathing is elevated, but you should not be gasping for air. Warming up and cooling down time should be additional to the time spent walking.

Those walking to lose weight should probably aim to do 45 to 60 minutes five days a week at a moderate to brisk rate. The faster you walk, the more calories you will burn. However, make sure to increase pace and mileage gradually to prevent injury.

Tips For Walking Faster
Once you become comfortable with your routine, you may want to speed it up a little. Here are some guidelines for walking faster:

  • Use good posture. Walk tall, keep your gaze forward, focused about 20 feet ahead of you, chin level and head up.
  • Your chest should be slightly raised with your shoulders down, back and relaxed.
  • Your arms should be bent at an angle slightly less severe than 90 degrees. Gently cup your hands and swing arms front to back. The faster you swing your arms, the faster your feet will go, but do not swing elbows higher than your breastbone.
  • Tighten abs and buttocks; keep back flat and pelvis slightly forward.
  • Visualize yourself walking in a straight line.Take smaller faster steps to go faster, trying not to elongate your stride.
  • Push off with your toes, concentrating on landing on your heel and rolling through the step. Use the spring of your calf to propel you.
  • Take deep rhythmic breaths to get the maximum amount of oxygen. Your breathing should be heightened, but not strained.

Have you started your summer exercise routine? How are you staying hot this summer? Let us know!