Cardio workouts improve heart rate, muscle strength and endurance. There are various cardio options from low-impact to intense sprints. Recommended 30 minutes cardio, 5 days weekly
Sprint training improves cardiovascular health and burns calories faster than traditional endurance exercise. Can be done in any aerobic activity, not just running. Should be done three times weekly with one-two days rest between sessions
Shuttle run tests measure speed, agility, and cardiorespiratory fitness. Tests involve running back and forth between two line markers. Scores can be quickest time or average of multiple runs
Hip bridge strengthens lower back and core muscles. Superman exercise targets lower back muscles while lying face-down. Pelvis tilt strengthens muscles around lower back. Bird dog exercise improves balance and stretches lower back. Lunges strengthen lower back when done correctly
Walking speed is measured in minutes per mile or kilometer. Pace is time divided by distance, speed is distance divided by time. Easy walk is 20:00 minutes per mile or slower. Moderate to brisk walk is 15:00 to 20:00 minutes per mile. Fast walk is 15:00 minutes per mile or faster
Stamina is the ability to sustain prolonged physical or mental effort. It combines multiple fitness components into one essential factor. Good stamina enables faster running, heavier lifting, and better daily performance