increasing fitness and stamina

Faolchu

I've done well in the last year coz I've lost about 5 stone, but still have about 2 to 3 to go. (I'm 14 now) anyway I can't jog for sh1t two maybe 3 minutes and I'm screwed now what I tend to do it drop the pace to a walk to 2 minutes then back to a jog for 3 and back to to and so on for about 30 mins. But I'm looking to improve that. How would I go about it?

**Timbuk2**

Couch to 5k is a good progressive running programme
http://www.coolrunning.com/engine/2/2_3/181.shtml

9 weeks (of 3x30 min sessions a week) and by the end you'll be able to run 30mins without walking.

Faolchu

Cool ill give that a read tomorrow

Sephiroth_dude

Couch to 5k is great,really helped me get into running,make sure you have proper running runner though

mayo51

is lifting weights a good way to improve stamina?

cgpg5

mayo51 wrote: »

is lifting weights a good way to improve stamina?

Simply- no

gara

Stamina can only be increased incrementally. Nobody goes from fat to fit in 5 minutes so patience and determination is essential. Something like CouchTo5K is perfect as it will challenge you gradually over time. Your body is a highly adaptable machine, the key is to keep working out regularly and you'll soon see results. A bit of mental strength also goes a long way -well done on your weight loss

Rossin

would doing any sort of weights where you lose your breath not mean that you are increasing your fitness? like for instance maybe doing a complex?

btkm8unsl0w5r4

I have found interval training to be a good way to build up stamina. Its also more time efficient than long low intensity cardio. Something like sprints or rowing

1. 60 second maximium sprint...you should be unable to talk afterwards.
2. 180 seconds rest.
3. 60 seconds maximium
4. Repeat for 6 sets.

then work up slowly to dropping the ammount of rest till your at 60 on and 45 off for 12 sets.....by god that gets the blood moving and I was amazed how easy it was then to jog at low intensity for longer periods. I like a rower but sprints in a field work well.

nice_guy80

mayo51 wrote: »

is lifting weights a good way to improve stamina?

yes. It can help.
if done as part of a circuit or mini circuit, with no breaks between different exercises and each circuit.
Its the way I set up my weights programme and it leaves me fcuked

My recommendation if you still need to lose weight is to get 2nd hand bike and hit the road. (running is hard on the legs if you are overweight)
start aiming for 5k, then increase by 5k over the course of a month.

Also do some swimming. Aim to do 2 lengths without a break. then extend this to 3, 4, 5 etc over a month. You will improve quickly.

Well done on the weight loss. 5 stone is serious going.

antodeco

Is there any other ideas for gaining fitness/stamina without anything too hard on your knees? I have to look after my knees so need to make sure im not doing anything too heavy impacting

celticcrash

antodeco wrote: »

Is there any other ideas for gaining fitness/stamina without anything too hard on your knees? I have to look after my knees so need to make sure im not doing anything too heavy impacting

How about cycling or a cross trainer, low impact on the joints.

mayo51

im tryin to improve my stamina big time...i want to be able to keep goin on the pitch for 60 odd minutes...
Im goin to the gym about 3 times a week and before i go liftin any weights i run for 30 minutes on the threadmill....is this good enough to help build my stamina?

TimeToShine

high intensity sprints worked for me a lot better than jogging, i just went out and warmed up and then did a 30 second max intensity sprint followed by a 45 second walk and counted how many intervals I could do. Do them like 3 times a week for best results.

Faolchu

thanks for teh link I had a read and I'm going to start this from monday. hopefully i dont fall in a heap and die LOL

yes the weight loss was great and the best boost was when i went from a XXL/XL to an L (a very close fit L but an L none the less) and a 40 inch waist to a 38 inch. the down side? my expensize suit is now like a sack on me

2-3 more stone to go, hopefully by christmas

celticcrash

antodeco wrote: »

Is there any other ideas for gaining fitness/stamina without anything too hard on your knees? I have to look after my knees so need to make sure im not doing anything too heavy impacting

I tried jogging for a few months and I loved it but the high impact was not helping with my neck injury so I changed last week to using a mini stepper.
I found it helped with pressures on the joints as it is low impact.
Cant say that I love it but its doing its job without inflaming my neck.
Swimming might help with a dodgy knee. I also tried swimming but found all the shoulder movement to much for my neck.
You will probably have to try a few things to find out which one will suit you.