Avatar universal

Need advice... Haven't exercised in a while

i have no idea where to begin!? I want to start running/jogging and be able to do it for a long time but right now I can only jog for about 5 mins and then I can't breathe, my side hurts, and I just end up walking. How do I build up the stamina to run/jog for longer? What workouts can I do, where do I begin!? I'm a good weight, young, played 3 sports growing up (just stopped 2 years ago) and I do not have any health problems so I don't see why it is so hard for me to run. Advice please!!!
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Avatar universal
Stamina and endurance are different. Endurance allows you to exercise longer. Good stamina levels usually means better circulation, energy levels and overall health. Some people are naturally better equipped to handle endurance exercise. To increase your stamina and endurance, you need to enlarge your lung capacity, build the muscles around your heart and strengthen the muscles used in endurance activities. The key is gradual increases in your daily physical activity. You need no less than 150 minutes a week of vigorous exercise, according to the American Heart Association.

Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone.
The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
First thing in the morning before you get out of bed have a clock with a second hand and check your
resting heart rate then figure your rate by the Karvonen Formula
The following link will help you figure your heart rate by the Karvonen Formula.  http://www.briancalkins.com/HeartRate.htm

Target your heart rate 50%- 80% of your maximum heart rate during exercising. I suggest buying a heart rate monitor at any sports store.
Stick to light-exertion activities if you're not accustomed to exercise. Build up to more strenuous exercises as your endurance improves.

Exercise for at least 30 minutes each day. If you're a beginner, break the 30 minutes into 10-minute chunks. Ensure each session contains sustained exercise that increases your heart and breathing rate. Build exercise into your daily routine so that it becomes a habit.

Mix your routine up. Alternate any three chosen activities every two days. In the days in between, try jogging, swimming or gym sessions. A broader range of exercise works more of your body's muscles. Don't feel you have to do high-intensity activities every day; a brisk walk is fine every few days.
Test your heart rate after a month of daily exercise. Measure just after or during a session. Note any improvements.
Increase the intensity and duration of your sessions if your heart rate has improved. This is a sign that your stamina and endurance are increasing. For example, try swapping a low-intensity workout for a high-intensity one. This will keep your stamina and endurance building over time.

It's very important to warm up before exercise and cool down afterward with gentle walking to avoid muscle strains.

Instead of short exercises every day, you might prefer a high-exertion activity over a longer period, spread three times over the week.
Include high-intensity exercises in your schedule. These help push your heart and lung capacity further.
I suggest seeing your doctor before doing anything!!
Helpful - 0
15439126 tn?1444443163
You build up the stamina through using patience.  So begin, at the beginning.

Walk, jog for a little bit, walk, jog for a little bit, back to walking, etc. until you feel you've had a good workout.

Repeat daily or every second day.  You should find in two to four weeks that you're becoming able to jog for longer periods and walk for shorter periods.
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Arlington, VA
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