Wear supportive footwear during exercise routines.
When you build up your stamina, you can be active for longer periods of time without needing a break. Athletes, such as distance runners, especially benefit from having high stamina, but it's also important for hikers or anyone who's trying to maintain a healthy lifestyle. According to MSN, stamina is built up through doing exercises of varying intensities. Weight training also helps build muscles, which strengthens the body and allows for longer workouts.
Instructions
1. Measure your starting fitness level. The Mayo Clinic suggests walking one mile at a brisk pace. Walk on a track so you can be sure that you're walking exactly a mile. Write down the time it takes you to complete the walk and measure your heart rate. Press your index and middle fingers against the underside of your wrist over the artery. Count how many pulses there are in 10 seconds, then multiply that number by six to get your heart rate, and write this number down as well. Do as many push-ups as you can before you feel the need to stop to take a break. Write down how many push-ups you did.
2. Walk for 10 minutes, then alternate jogging and walking. Women's Health magazine suggests jogging for one minute, then walking for one minute and so on for a total of six minutes. If you're able to comfortably jog for longer than a minute you can alter these times based on your own limits. Cool down with a four-minute walk and continue this routine every day. Add 10 seconds to your jogging time each day and slowly eliminate the walking until you're able to run for 30 minutes straight. Continue to warm up and cool down by walking at the beginning and end of the run.
3. Lift weights. Fitness magazine suggests starting with two sets of dumbbells. One set should be 3 to 5 lb. weights and the other set should be 8 to 12 lb. weights. Hold the lighter set in your hands and do a set of bicep curls. Starting with your arms at your sides, bend your elbows to bring the weights almost up to your shoulders. You also can do lateral raises, where you start with your arms at your sides and lift them up to a horizontal position with your arms straight out to the sides. Next, do a set of squats. Holding the weights in front of your shoulders, stand with your feet shoulder-width apart. Sink into a sitting position, then stand slowly and raise the weights above your head. Bring the weights back down and squat again. Repeat two sets of 10 repetitions for each of these exercises every day, and move up to using the heavier weights as your muscles get stronger.
4. Swim laps. Swimming will help you build up muscles throughout your body and also is a relaxing activity to do when your feet need a break from walking and jogging. Do as many laps as you can, take a break to float or tread water and then swim more laps.
5. Measure your improvement after two weeks of this regimen. Time yourself walking a mile and take your pulse, then count how many push-ups you can do without needing to stop. You should be getting faster at walking the mile and have a lower heart rate, and you should be able to do more push-ups without needing a break. Continue these exercises and keep using these measurements to track your progress.
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