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ENDURE TECHNIQUES TO BUILD STAMINA THAT’LL KEEP YOU IN IT FOR THE LONG RUN BY SAMANTHA GLUCK

HIGH INTENSITY, SHORT INTERVAL ACTIVITY. mprov ing your physical f itness will improve the way you experience life in general. If your schedule is overf lowing with both personal and professional obligations, the idea of an effective and consistent exercise routine might seem unattainable. But it’s not. It’s actually simple. Keep in mind—it’s simple, not easy.

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Stamina lies at the heart of physical fitness. The longer you’re able to sustain a given physical exercise, the higher your stamina, or endurance. Building stamina enhances your performance in a chosen sport, but it also makes activities like bringing the results of your latest shopping excursion into your home much less taxing. These three simple techniques can get you started.

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If you’re short on time and want to go hard at increasing endurance, you need to do this three days a week. One high intensity interval training technique, called Tabata training, alternates between 20 second maximum effort intervals and 10 second rest intervals. For example, you might run (or do push-ups, non-weighted squats, or sit-ups) as fast as you can for 20 seconds, rest for 10 seconds, then do it again for a total of eight rounds.

PERSISTENCE, PERSEVERANCE, PRESENCE. Persist until you finish with your planned training session no matter what. Persevere by not skipping a workout even if you’re traveling for work or just don’t feel like it. Keep your mind in the present as you train by concentrating on the end goal. Rule yourself by ruling your mind.

MODERATE INTENSIT Y CARDIO EXERCISE. Whether you choose cycling, jogging, swimming, or plan to alternate between these, commit to at least three days a week for 30 minutes each session. Ideally, you’ll work your way up to five days. Keep it steady and easygoing to reduce joint wear and tear.

Monitor your progre s s as you go along by recording your activities, improvements, and various external influences. But don’t fall into the trap of using someone else as the measure by which you judge yourself. It’s all too easy to look to celebrity figures or carefully curated social media feeds for inspiration, but try to keep your eyes focused on yourself and your future.

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Living Magazine June 19