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Stamina.html
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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Document</title>
<link rel="stylesheet" href="pro_st.css">
</head>
<body>
<nav>
<div class="logo">Fit mania </div>
<ul>
<li><a href="index.html"> Home</a></li>
<li><a href="list.html" target="main">Program</a></li>
<li><a href="nutrition list.html" target="main">Nutrition</a></li>
<li><a href="tool.html" target="main">Tool</a></li>
<li><a href="about.html" target="main">About us </a></li>
<li><a href="registration.html" target="main"> Login / Register</a></li>
</ul>
</nav>
<main>
<h1> Stamina Training: Build Endurance and Resilience </h1>
<img src="sta.jpg">
<h2> Workout Description </h2>
<p> Stamina training focuses on improving your endurance and resilience, allowing you to sustain physical
activity for longer durations. This training regimen incorporates a mix of cardiovascular exercises,
strength training, and active recovery to optimize your stamina and overall fitness. </p>
<h2> Stamina Training: Build Endurance and Resilience </h2>
<h3> Workout 1 - HIIT Cardio </h3>
<br>
<table>
<tbody>
<tr>
<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/Ut6Fw-wvf5c?si=VAORmIByE34CsQmb " target="main"> Sprint Intervals </a></td>
<td> 3 </td>
<td> 30 sec </td>
</tr>
<tr>
<td><a href=" https://youtu.be/iSSAk4XCsRA?si=eg36PDU-8DjFkM8z " target="main"> Jumping Jacks </a></td>
<td> 3 </td>
<td> 3 min </td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/zlYA1SENYG4?si=YTHIh05rCtq9csPT " target="main"> Burpees</a></td>
<td> 3 </td>
<td> 15</td>
</tr>
<tr>
</tbody>
</table>
<h3> Workout 2 - Strength Training </h3>
<br>
<table>
<tbody>
<tr>
<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/gslEzVggur8?si=KSiGRHSq9ls90XfZ " target="main"> Squats </a></td>
<td> 4 </td>
<td> 10 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/y7PBQ2fYbxY?si=Rq5xSCjvxNOwesXE " target="main"> Push-ups </a></td>
<td> 4 </td>
<td> 12 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/LCWWq3Lx2Sk?si=EDybShzOLulEvwwA " target="main"> Lunges </a></td>
<td> 4 </td>
<td> 10 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/v25dawSzRTM?si=hoSjtZMwhXD60aSS " target="main"> Plank </a></td>
<td> 3 </td>
<td> 45 sec </td>
</tr>
<tr>
</tbody>
</table>
<h3> Workout 3 - Strength and Conditioning </h3>
<br>
<table>
<tbody>
<tr>
<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/vfKwjT5-86k?si=w3VjS4ARn9EYfPfW" target="main"> Deadlifts </a></td>
<td> 3 </td>
<td> 12,10</td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/y7PBQ2fYbxY?si=CPLuWDlj0PsAuzfF " target="main"> Push-ups </a></td>
<td> 3 </td>
<td> 12,10</td>
</tr>
<tr>
<td> <a href=" https://youtu.be/kNIInK_Le8I?si=b1INWEiH9cK0OlIg " target="main"> Box Jumps </a></td>
<td> 3 </td>
<td> 10</td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/BA-uP_-bVE8?si=J9zSj5niTW1GMHK5 " target="main"> Russian Twists</a> </td>
<td> 3 </td>
<td> 15 </td>
</tr>
<tr>
</tbody>
</table>
<h3> Workout 4 - HIIT Circuit </h3>
<br>
<table>
<tbody>
<tr>
<th class="width50">Exercise</th>
<th class="width25">Sets</th>
<th class="width25">Reps</th>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/ZOHxJ8dhrxc?si=EXWu22baN7qXKiy6" target="main"> Leg Press </a></td>
<td> 4 </td>
<td> 12 </td>
</tr>
<tr>
<td><a href=" https://youtube.com/shorts/6mXfejl7ERk?si=UaWpENUKUIs91C1t " target="main"> Bicycle Crunches </a></td>
<td> 1 </td>
<td> 30 sec </td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/9yyKVy8OWnA?si=BH8VtiHLpbz1px0G " target="main"> Mountain Climbers </a> </td>
<td> 1 </td>
<td> 30 sec </td>
</tr>
<tr>
<td> <a href=" https://youtube.com/shorts/pxbhRykhF14?si=aHYjWMPOe7YGc3H-" target="main"> Rest </a></td>
<td> 4-5 </td>
<td> 1 min </td>
</tr>
<tr>
</tbody>
</table>
<h3> Active Recovery - Light Jogging or Walking</h3>
<br>
<img src="sta2.webp">
<h2> Recovery Guide for Stamina Training </h2>
<p> 1.Rest: Aim for 7-9 hours of sleep each night.
2.Nutrition: Eat a balanced diet for energy and muscle repair.
3.Hydration: Stay hydrated throughout the day.
4.Active Recovery: Incorporate light activities like walking or stretching.
5.Listen to Your Body: Adjust workouts to avoid overtraining.
</p>
<h2> Conclusion </h2>
<p> Enhancing stamina requires a holistic approach involving varied workouts, adequate rest, and smart recovery.
By following this regimen consistently, you'll gradually increase your endurance and resilience, allowing
you to tackle physical challenges with confidence and ease. Remember to listen to your body, adjust workouts
as needed, and celebrate your progress along the way. With dedication and perseverance, you'll build the
stamina needed to conquer any fitness goal you set your sights on. </p>
</main>
<footer> contact me here </footer>
</body>
</html>