Always aim to alternate resistance exercises with aerobic or the stamina building exercises. This will give your muscle a chance to recover from the build of the lactic acid in your body, which is a common side effect of high intensity activities such as weight lifting or sprinting. In these anaerobic activities, oxygen cannot be delivered to the muscles in time to assist with the breakdown of glycogen (the form in which glucose is stored as energy in muscles). If there is no presence of oxygen, then these glycogens breakdown produces lactic acid. It is build of this lactic acid in the muscles that causes a burning sensation in your body after you do an intense activity.

The pain eventually builds up to the point where you must rest. As soon as you stop, muscles start to use oxygen to break down the lactic acid. The more lactic acid that is built up, the more the oxygen required to break it down. This is called the oxygen debt’ and this why you pant for breath after sprinting. By alternating aerobic exercises with resistance activities you enable the muscles to disperse the lactic acid rather than accumulating it. You will then not have to stop doing strength exercises prematurely because if either fatigue or a muscle pain.

You can also train yourself to improve your recovery rate by timing each stop to allow yourself just enough time to breathe evenly and deeply before repeating the exercise. With practice this will enable you and your body to recover faster and therefore improving your stamina.

It is very important that exercise is sustained because of the time that is taken before the energy in the body switches from the initial anaerobic energy production systems to the aerobic system. However if you can manage only 10 minutes at a time before tiring, simply try doing it two times a day. There is no point trying to step up the pace before you are ready. No doubt you need to push your body to get fitter, but attempting anything unrealistic can result in injury or discourage you from continuing.

It’s better to start off by walking for 20-30 minutes at a fast pace with which you feel comfortable. Ideally, walking fast would make you breathe harder but still enable you to talk out loud. Unless you know how to monitor your pulse, it would be hard for you to judge the effort you are putting in. You can make a good estimation by gauging the ease with which you talk. Exercise to build stamina needs to be challenging if they are to be effective. Once your current level of activity seems easy, you should start to raise the effort involved. For example, first you increase the distance you usually walk, then you can step up the pace and later perhaps you can include a slight incline in that route. A treadmill can be very helpful in achieving it. Over a period of time, let’s say 10-20 weeks), you may feel fit enough to jog part of the way.

Level 1:
You can talk and exercise at this level indefinitely. Aim to improve it.

Level 2:
You can exercise and still talk in a breathy way. This is the lower level.

Level 3:
You are more breathless but can still talk at this level. This is top level.

Level 4:
You are uncomfortable talking at this level of exercise. You should avoid until you get really fit.

Level 5:
You find it impossible to talk. Only trained athletes should attempt this level.

Over a time, as you get fitter you will find that you perceive your level of exertion as moderate (Level 2 or 3 as mentioned above) even though if you now exercise harder. This shows that your heart, lungs, blood circulation and muscles are actually adapting to the exercise you do, by becoming stronger and more effective. Perhaps surprisingly, you will find that you also perspire more freely. However this is natural. It actually shows that your body’s temperature regulating system is working more effectively and efficiently to dissipate the heat you generate when you are exercising.

You can make walking and jogging more enjoyable by choosing a right place to perform your activities. Parks, gardens are not only good for health but also are attractive thus motivating to perform well. Also try encouraging a friend or a partner to come with you. Exercising with a friend has the added advantage of providing mutual support.

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Your body makes various physiological adaptations if you perform regular stamina-building exercise. The heart muscle becomes stronger and the pumping capacity of the heart also increases. This allows more blood to be pumped around your body per heart beat. Now because of the fact that heart beats more effectively and efficiently, it beats less often. All those people who start a programme of regular exercise in their daily routine will notice that their pulse becomes slower even when they are resting and the pulse gets back to normal rate more quickly after they exercise.

Check your condition by measuring your resting pulse rate early in the morning, before getting out of the bed. If it is above 100 for a woman or above 90 for a man, it’s time to see your doctor before starting your regular stamina exercises. The doctor may advise against certain activities.

Regular stamina-building exercise also increases and expands the lung capacity. Thus, allowing more oxygen in and removing waste carbon dioxide more rapidly, so that you do not get out of breath as quickly. Blood flow also improves through the lungs and around the body. It thus enables more freshly oxygenated blood to reach the muscles, organs and tissues throughout the body.

To achieve the benefits, the heart, lungs and circulation must work harder, little by little, over a period of weeks and months until they, and you, are healthier and fitter than when you started out. Physical activity exercise sessions that can be sustained for at least 20 minutes (ideally a little longer) and done at a moderate level are the key components. Health and fitness experts generally recommend a minimum of 30 minutes of sustained, moderate physical activity at least three times a week.

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Having the determination to achieve your aim is one of the keys to a happy and successful life. Keep on your toes and be prepared for all that life throws at you by building up your physical stamina.

Studies show that more than 50 percent of adults in Western countries do little regular stamina-building exercise, and 25 percent are not physically active in any way. The more sedentary you become in your daily life, the less stamina you have, and this has serious implications on your health.

Stamina ensures, for instance, that you can climb a large flight of stairs without puffing or pausing for breath half-way up or probably run down the road for a bus if you are late for an appointment. There are other names for this ability, including endurance, cardiovascular fitness and aerobic capacity, but they all mean the same thing - that the heart, lungs and circulation are working effectively and efficiently.

While all aspects of fitness are important, improving stamina will have the most immediate and dramatic effects on your health.

“A Harvard University study demonstrated that people who expend 6300 kilojoules (1500 calories) a week through the stamina building activities, such as long distance walking, running or cycling, live the longest.”

Sustained, moderate stamina-building exercises burn fat and so help you to shed that extra weight when combined with a weight reduction diet.

However, if you have been inactive for a while, then check your condition by measuring your resting pulse rate early in the morning, before getting out of the bed. If it is above 100 for a woman or above 90 for a man, it’s time to see your doctor before starting your regular stamina exercises. The doctor may advise against certain activities.

As far as choice for exercise is concerned, Walking and jogging are not the only kinds of stamina building exercises. Cycling, swimming, dancing and step aerobics are also effective, provided they are sustained for 20 minutes or until mild fatigue sets in. Skipping is another simple form of exercise with major aerobic benefits. You can also combine a range of aerobic exercises, such as step-ups and star jumps, into a 20 minute routine to do at home.

Lastly, try to have a companion join you in your workouts. Exercising with friends is fun and keeps you motivated and enthusiastic.