Posted on April 05, 2017 by Kim Mead

Stamina is an extremely important physiological factor. Having high levels of stamina are very beneficial due to the fact that they can have a positive effect on everyday life activities, playing sports and also just being on the move.

There are several ways that you can improve your stamina.

Warm-Up:
Brisk walk on the treadmill at level 2 of RPE (rate of perceived exertion) for 1 minute leading into a light jog for 2 minutes at RPE of 4/5 then finish with a brisk walk for 1 minute.

Main Workout:
Cardio Blaster – This exercise involves you choosing a cardio machine of your choice whilst exercising at up to 95% of your maximum heart rate. Exercise at this level for up to 3 minutes and, when done, rest for 1 minute 30 seconds. This exercise should be repeated 3 times.

Sprint pyramids – This exercise involves short, quick bursts of sprints for up to 15 seconds with rate of perceived exertion at around 8.5 to 10. The machine to be used for this exercise is a treadmill. This exercise should be repeated up to 3 times.

Rowing Machine – The final exercise involves the use of the rowing machine for 10 minutes; this should be done at a constant RPE level of 6 or 7.

Cool Down:
Light jog on treadmill for 3 minutes, whilst finishing off with a brisk walk.

Julian Debrah (Dickens Yard Gym & Spa Operative)