Note: the figures do not apply to children

Stamina Exercises To Improve Fitness
Walking and Jogging
Time allowance: 20 minutes

The following stamina-building programme is based on a combination of walking and jogging. The build-up program has four stages, corresponding to the four levels of fitness in the 'pulse-rate' .
Stage 1 is suitable for those who score 'very unfit'
Stage 2 is for the 'unfit'
Stage 3 is for the 'fit'
Stage 4 is for the 'very fit'
These categories apply to both the sexes and all ages.

Stage 1
Walk briskly for four minutes. Then jog and walk alternatwly for 15 seconds each for a total of four minutes. Then walk another four minutes. Then jog/walk (15 seconds each) for four minutes. Finally, walk four minutes.

Stage 2
Walk briskly for two minutes. Then jog two minutes, walk 30 seconds, jog two minutes,walk 30 seconds, jog two minutes. Now walk two minutes before starting new jogging/walking sequence. Finally, walk two minutes.

Stage 3
Walk briskly for 1 minute. Then jog for four minutes, walk for 30 seconds, jog four minutes, walk 30 seconds, jog four minutes, walk 30 seconds, jog four minutes. Finally, walk one minute.

Stage 4
Jog the whole 20 minutes at a comfortable speed, taking a breath every six paces. If you need more breaths, slow down: if you need less, speed up. Gradually, you will be able to move faster for a given breath rate.