Take your workout to new heights with this all-purpose stamina plan.
Whether it's to improve your sports performance or keep up with life's
constant surprises, it's great to have a second wind to tap into when
you need it.
Added to your regular routine, this simple, easy-to-follow plan can
increase take the endurance you already have to new levels while
subsequently helping to burn away any excess weight you may have.
One small reminder: This general endurance guide isn't gospel, it's
merely a starting point to help you gradually improve your endurance.
Everyone's endurance levels progress at a unique and different pace. If
you feel that Mondays are easier for you than Wednesdays and Fridays,
then add a few minutes (or steps) to that specific routine. Just be
sure to stick to the mix of different activities to help cross-train
the body. "Mixing things up does a lot more than keep you from getting
bored with a routine," says Jeffrey Horowitz, a pro trainer. "It also
gives certain muscles a break so you don't overtrain them and injure
yourself."
Follow the plan for each week (doing either a
walk/run or skate routine on Mondays, a bike ride or swim on Wednesdays
and a stair-climbing machine or rope-skipping session on Fridays).
[Note: If you can't jump rope, just mimic the movement by hopping in
place instead.]
Beginner's Plan
Week one
Monday: Walk or skate for 15 minutes (slow pace)
Wednesday: Cycle or swim for 15 minutes (slow pace)
Friday: Stair-climb for 8 minutes (slow pace) or jump rope for 5 minutes
(slow pace)
Week two
Monday: Walk or skate for 20 minutes (slow pace)
Wednesday: Cycle or swim for 20 minutes (slow pace)
Friday: Stair-climb for 10 minutes (slow pace) or jump rope for 8 minutes (slow pace)
Week three
Monday: Run or skate for 15 minutes (moderate pace)
Wednesday: Cycle or swim for 15 minutes (moderate pace)
Friday: Stair-climb for 8 minutes (moderate pace) or jump rope for 5 minutes (moderate pace)
Week four
Monday: Run or skate for 20 minutes (moderate pace)
Wednesday: Cycle or swim for 20 minutes (moderate pace)
Friday: Stair-climb for 10 minutes (moderate pace) or jump rope for 8 minutes (moderate pace)
Intermediate Routine
Week one
Monday: Run or skate for 30 minutes (slow pace)
Wednesday: Cycle or swim for 30 minutes (slow pace)
Friday: Stair-climb for 10 minutes (slow pace) or jump rope for 10 minutes (slow pace)
Week two
Monday: Run or skate for 20 minutes (moderate pace)
Wednesday: Cycle or swim for 20 minutes (moderate pace)
Friday: Stair-climb for 20 minutes (slow pace) or jump rope for 12 minutes (slow pace)
Week three
Monday: Run or skate for 30 minutes (moderate pace)
Wednesday: Cycle or swim for 30 minutes (moderate pace)
Friday: Stair-climb for 15 minutes (moderate pace) or jump rope for 15 minutes (moderate pace)
Week four
Monday: Run or skate for 45 minutes (moderate pace)
Wednesday: Cycle or swim for 45 minutes (moderate pace)
Friday: Stair-climb for 15 minutes (fast pace) or jump rope for 15 minutes (fast pace)
Advanced Routine
Week one
Monday: Run or skate for 30 minutes (moderate pace)
Wednesday: Cycle or swim for 30 minutes (moderate pace)
Friday: Stair-climb for 15 minutes (moderate pace) or jump rope for 15 minutes (moderate pace)
Week two
Monday: Run or skate for 20 minutes (fast pace)
Wednesday: Cycle or swim for 20 minutes (fast pace)
Friday: Stair-climb for 25 minutes (moderate pace) or jump rope for 20 minutes (moderate pace)
Week three
Monday: Run or skate for 30 minutes (fast pace)
Wednesday: Cycle or swim for 30 minutes (fast pace)
Friday: Stair-climb for 20 minutes (fast pace) or jump rope for 15 minutes (fast pace)
Week four
Monday: Run or skate for 45 minutes (moderate/fast pace)
Wednesday: Cycle or swim for 45 minutes (moderate/fast pace)
Friday: Stair-climb for 30 minutes (fast pace) or jump rope for 20 minutes (fast pace)
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