Exercises to improve Stamina

Health Guide : Exercises to improve Stamina

age groups.. Should be done briskly with swinging of the
arms. Comfortable shoes must be worn. May be done
morning or evening for 30-60 minutes..
Jogging: Suitable for younger age group below 50 years. 30
minutes is all that is required and may be done
continuously, or jog and walk in between when fatigued.
The pace of jogging is equal to that of a brisk walkrun on
soft or grassy surface. Wear comfortable clothes and
breathe freely.
Swimming: For those who know how to swim, 20 minutes of
continuous swimming is sufficient. Alternately swim the
length of a pool 10-20 metres, rest at the end for 30
seconds, swim back. 10 such lengths is good. Use any
stroke you know. They are all of almost equal
cardiovascular and muscular benefit.
Cycling: For any age group. Minimum time 45-60 minutes of
continuous controlled fast cycling. Cycling up slopes
gives added benefit. Ordinary cycles are good enough
and indoor stationary exercycles may also be used at
low resistance for 45 minutes.
Games: For the fitter younger age group. Get fit first before
playing games such as squash, badminton, tennis,
handball, basketball, football etc.. Warm up before the
games. 30-45 minutes of the game is sufficient. Weekend
or once a week games must be avoided unless other
fitness programmes are done on other days. Play within
your capacity.

Walking: Excellent cardiovascular benefits for the advanced
age groups.. Should be done briskly with swinging of the
arms. Comfortable shoes must be worn. May be done
morning or evening for 30-60 minutes..
Jogging: Suitable for younger age group below 50 years. 30
minutes is all that is required and may be done
continuously, or jog and walk in between when fatigued.
The pace of jogging is equal to that of a brisk walkrun on
soft or grassy surface. Wear comfortable clothes and
breathe freely.
Swimming: For those who know how to swim, 20 minutes of
continuous swimming is sufficient. Alternately swim the
length of a pool 10-20 metres, rest at the end for 30
seconds, swim back. 10 such lengths is good. Use any
stroke you know. They are all of almost equal
cardiovascular and muscular benefit.
Cycling: For any age group. Minimum time 45-60 minutes of
continuous controlled fast cycling. Cycling up slopes
gives added benefit. Ordinary cycles are good enough
and indoor stationary exercycles may also be used at
low resistance for 45 minutes.
Games: For the fitter younger age group. Get fit first before
playing games such as squash, badminton, tennis,
handball, basketball, football etc.. Warm up before the
games. 30-45 minutes of the game is sufficient. Weekend
or once a week games must be avoided unless other
fitness programmes are done on other days. Play within
your capacity.

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