Build Stamina for Better Workouts

In fact, stamina and endurance are your first priorities. Before you start building muscles big enough to bust your shirtsleeves and abs rippled enough to serve as a washboard, develop your cardio-vascular capacity to the point that it can stand-up to the punishment strength training requires.

From your very first day of training, make sure every workout includes exercises devoted strictly to building stamina. When you hear athletes talking about their "cross-training," they usually are alluding to a combination of cardio-vascular conditioning and strength training. Whatever your fitness goals, you must make sure your heart and lungs are strong enough to sustain you all the way to the goal. Most athletes recognize the wisdom of warming-up with "cardio." First, carefully stretch every major muscle group; the best athletes use yoga for their stretching routines. Then, walk or jog to get your heart pumping and your lungs functioning at peak efficiency. Your first objective as a serious athlete: get to the point where you can jog non-stop for twenty minutes. Diversify and specialize from there.

When you have reached that first benchmark in your workouts, take your cue from Olympic swimmers and runners who begin each season by focusing on "LSD" workouts- "long, slow distance." They set reasonable distance objectives, and they keep going for however long it takes to cover the distance. Before they try to go faster, they work to go further, slowly increasing their distances to the optimums for good workouts-10,000 yards in the pool or twenty miles on the pavement.

For the everyday athlete, the Olympic standards translate to 1000 yards or two miles, and nobody ever insisted you had to tote-up those yards without stopping or that you had to run or jog those miles. In fact, most exercise physiologists say that swimming "repeats," sets of four laps, builds more stamina than just grinding away. They also say that walking briskly is better than running, because you can go further and sustain your elevated heart rate longer when you walk.

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