Interval Training Workout Ideas

Overview

Developing stamina requires diligence and patience. Staying active is key for maintaining your health and keeping your energy up, so combine a mix of outdoor activities to build stamina. Our bodies generally respond well to varied exercises that work different muscle groups and keep your workout routine fresh. Utilize interval training techniques. Interval training burns more calories than exercising at a steady pace for the same amount of time. It also improves the body’s ability to recover quickly from exertion, building stamina over time.

Outdoor Exercise Activities

Step 1

Go running every other day throughout the week while substituting activities such as cycling or kayaking on the other days to maximize results. Set aside an hour each day for your workouts. Always remember to warm up and stretch first for 10 to 15 minutes before starting the workout routine.

Step 2

Set your stopwatch and jog slowly for 2 minutes. Then break into a hard run or sprint for a minute. Return to a slower pace and repeat this cycle of easy and difficult paces for 45 minutes.

Step 3

Apply the same principles of interval training to bicycle rides on three of the days each week that you are not running. The ideal place to ride would be somewhere hilly. Stretch your legs first before you begin because you will be working your hamstrings and quadriceps hard on the ascents. Push yourself to cycle up each hill as fast as possible. Coast on the descent down the other side of the hill for your rest period before resuming your stamina training by peddling up the next slope. Your workout should last for at least 45 minutes.

Step 4

Find a nearby river or lake where you can take a once-weekly kayak outing. Kayaking is good cardio exercise if you paddle at a quick rate, and you can build upper-body strength as well as stamina. Again, use the concept of interval training to work on increasing stamina and endurance.

Step 5

Take 15 minutes to warm up, paddling lightly along the water in your kayak. When you are ready to start the intense part of the workout, paddle as hard as you can for 3 minutes, focusing on keeping each stroke smooth and generating the maximum amount of power from the paddle as you push through the water. Relax and decrease your speed after the 3 minutes of breakneck paddling are up. This rest period should last for 3 more minutes. Resume your heavy paddling as you continue the cycle for 45 minutes.

Tips

• Watch what you eat. Avoid fattening foods and products with artificial ingredients. Eating healthy is an important part of developing stamina. Consume plenty of complex carbohydrates and protein while you carry out your workout regimen.

Warnings

• Avoid dehydration by drinking adequate amounts of water. Drink at least 64 fluid ounces of water per day, but do not drink too much water right before your workout or you will cramp up.