{"id":179,"date":"2024-12-15T02:00:13","date_gmt":"2024-12-15T02:00:13","guid":{"rendered":"https:\/\/art88bcc.com\/johna\/?p=179"},"modified":"2024-12-16T22:57:10","modified_gmt":"2024-12-16T22:57:10","slug":"build-stamina","status":"publish","type":"post","link":"https:\/\/art88bcc.com\/johna\/2024\/12\/15\/build-stamina\/","title":{"rendered":"Build Stamina"},"content":{"rendered":"
\"\"<\/a>Endurance training builds stamina and aerobic capacity, typically through cardiovascular-focused activities.<\/div>\n
<\/div>\n
Frequency:<\/strong> 4-6 days a week<\/div>\n
<\/div>\n
Duration:<\/strong> 45-60 minutes per session<\/div>\n
<\/div>\n
Structure:<\/strong> Long-duration, steady-state cardio with intervals for variety<\/div>\n
<\/div>\n
Example Workout (Long Endurance + Sprints)<\/div>\n
<\/div>\n
Warm-up (5-10 minutes):<\/strong><\/div>\n
<\/div>\n
\u2022Dynamic stretches and light jogging<\/div>\n
<\/div>\n
Main Workout:<\/strong><\/div>\n
<\/div>\n
\u2022Endurance Run (30-40 minutes):<\/div>\n
Maintain a moderate pace (60-75% of max heart rate). Focus on consistent effort.<\/div>\n
OR<\/div>\n
\u2022Cycling (30-40 minutes): Moderate effort on a stationary bike or outdoors.<\/div>\n
\u2022Interval Sprints (15-20 minutes):<\/div>\n
\u202230 seconds sprint, 90 seconds walk or slow jog (repeat 8-10 times)<\/div>\n
<\/div>\n
Cooldown (5-10 minutes):<\/strong><\/div>\n
<\/div>\n
\u2022Light jogging or walking<\/div>\n
\u2022Stretching<\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Endurance training builds stamina and aerobic capacity, typically through cardiovascular-focused activities. Frequency: 4-6 days a week Duration: 45-60 minutes per session Structure: Long-duration, steady-state cardio …<\/p>\n","protected":false},"author":66,"featured_media":222,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/179","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/users\/66"}],"replies":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/comments?post=179"}],"version-history":[{"count":3,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/179\/revisions"}],"predecessor-version":[{"id":226,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/179\/revisions\/226"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/media\/222"}],"wp:attachment":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/media?parent=179"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/categories?post=179"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/tags?post=179"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}