Exercises To Increase Endurance & Stamina

Muscle Specificity

According to the President's Council on Physical Fitness and Sports, muscular endurance is muscle-specific. If you develop muscular endurance in your chest but not your legs, you're going to have a hard time running long distances, so train for the sport you want to improve in.

If you want to develop endurance for running or cycling, perform sub-maximal leg exercises like squats and lunges to develop muscular strength and endurance, while pairing that with regular runs.

If you want to develop endurance for swimming, perform full-body weight routines that incorporate exercises like lat pull-downs, chest press, shoulder raises, abdominal work, squats and lunges. Add regular swims to your routine and your overall swimming endurance will improve.

This same information applies to all sports or activities. Train the muscles you use during your sport or activity for endurance by pairing practice of the activity itself with weight-lifting exercises that isolate the muscles you use while playing your sport.

Tips To Improve Stamina

I was always interested in finding ways to increase my stamina so that I can do more physical feats and work harder without getting tired. In my quest, I have found a few exercises which can be really very helpful in this regard to build and improve stamina.
1. Skipping: Start small. Skip for some time daily - as long as you feel comfortable. Each week try to increase the duration a little. This can have a good effect on increasing your stamina.
2. Running on the Spot: Run on the spot for a set period of time, like 2 minutes to start with. Later as days pass by you can increase it to maybe 5 minutes etc.
3. Swimming: Everybody must be aware of the good effects of swimming. It is a very good exercise. If you make a habit to swim at least 30 minutes everyday it can do wonders for your stamina.
4. Cycling: This is another very good exercise for increasing stamina vastly. All the above mentioned exercises not only improve our stamina, they come with a wide range of other health benefits too.
5. When working out, keep in mind two things: overload and progression. Overload is necessary to improve stamina, but don't overdo it. If you are getting irritable or depressed, they can be the first signs of fatigue. Progression means to keep on improving.
I hope that I include many of the above exercises in my daily schedule for a long time to come.What about you? In addition to improving stamina, we also need to have high energy throughout the day to do our work.
Always remember this, when you do those activities that you enjoy, then its easier to stick to them in the long run so that you can keep enjoying increase in stamina. So try to find out a few activities from the above ones which you really love and then stick to them on daily basis.
That's all there is to increase your stamina, physical endurance and be fit!

8A's In PMR Exam



Hope Batch Revolutoin Will Get 100% Straight A's In The PMR Exams

The Most Expensive Car In The World



A one-off custom-built Maybach was unveiled in May 2005 at the Tempodrom in Berlin. Commissioned by tyre company Fulda, the Exelero is a chopped-down two-seater coupe, though it's more than just a show car - in tests at the Nardo high-speed oval, the prototype reached a speed of 218.38mph, despite weighing over 2.66 tonnes. It is capable of acceleration from 0-60mph in 4.4 seconds.

The car's design was the result of a competition amongst students at the Pforzheim Polytechnic Department of Transport Design, which has worked on show vehicles for Fulda in the past. The design of 24-year-old Fredrik Burchhardt was chosen, and his work was co-ordinated with that of the Maybach design centre in Sindelfingen. The project, based on the Maybach 57 limousine, required a certain amount of re-engineering; the A-pillar and doors had to be shifted rearwards, and the steering column, pedals and gearshift all re-located. The standard 550bhp V12 engine was bored out to 5.9 litres, and tuned for 700bhp and over 738lb ft of torque. With final dimensions of 5890mm long, 2140mm wide and just 1390mm high, the car was kitted out with a full-spec interior, including leather, neoprene, aluminium and carbonfibre finishes.

Maybach says the car, built by Stola in Turin, is "a one-off vehicle created to showcase the new ultra-high performance Exelero tyre range from leading tyre manufacturer Fulda"; it's not the first time the two companies have teamed up, as back in 1938 Fulda demonstrated its tyres on a Maybach SW 38 limousine. There are, however, "no plans to produce the model in series", though it has been certified for on-road use.

Latest Ferrari Models



Ferrari 458 Italia (2010)

Ferrari FF (2011)

Ferrari World Abu Dhabi (World's Largest Indoor Theme Park)



Ferrari World is a Ferrari themed amusement park on Yas Island in Abu Dhabi^[1]. The park is situated under a 200,000 square metres (2,200,000 sq ft)^[2] roof making it the largest indoor amusement park in the world^[3]. Ferrari World officially opened on November 4, 2010.^[5] The theme park is home to Formula Rossa the world's fastest roller coaster.^[6]
 
In late 2005, it was reported that Ferrari and Aldar Properties signed an agreement to build the world's first Ferrari theme park in Abu Dhabi. At the time it was expected that the park was to open in 2008,^[7] however, delays saw it bumped back until 2010. Construction began in November 2008 and was completed in under two years.^[8] In mid 2010, it was announced that Ferrari World would open on October 28, 2010.^[1][2] This opening was delayed by a week due to the passing of Ras al-Khaimah's leader the day prior.^[9] Ferrari World officially opened to the public on November 4, 2010.^[5]

Fastest Swimmers In The World



Michael Fred Phelps (born June 30, 1985) is an American swimmer who has, overall, won 16 Olympic medals—six gold and two bronze at Athens in 2004, and eight gold at Beijing in 2008. In doing so he has twice equaled the record eight medals of any type at a single Olympics achieved by Soviet gymnast Alexander Dityatin at the 1980 Moscow Summer Games. His five golds in individual events tied the single Games record set by Eric Heiden in the 1980 Winter Olympics and equaled by Vitaly Scherbo at the 1992 Summer Games. Phelps holds the record for the most gold medals won in a single Olympics, his eight at the 2008 Beijing Games surpassed American swimmer Mark Spitz's seven-gold performance at Munich in 1972. Phelps Olympic medal total is second only to the 18 Soviet gymnast Larissa Latynina won over three Olympics, including nine gold.
Phelps's international titles and record breaking performances have earned him the World Swimmer of the Year Award six times and American Swimmer of the Year Award eight times. He has won a total of fifty-nine medals in major international competition, fifty gold, seven silver, and two bronze spanning the Olympics, the World, and the Pan Pacific Championships. His unprecedented Olympic success in 2008 earned Phelps Sports Illustrated magazine's Sportsman of the Year award.
After the 2008 Summer Olympics, Phelps started the Michael Phelps Foundation, which focuses on growing the sport of swimming and promoting healthier lifestyles. As a participant in the US Anti-Doping Agency's "Project Believe" program, Phelps is regularly tested to ensure that his system is clean of performance-enhancing drugs.

2002 Pan Pacific Championships = 3golds, 2silvers
2003 World Championships = 4golds, 2silvers
2004 Summer Olympics = 6golds, 2bronze
2005 World Championships = 5golds, 1silver
2006 Pan Pacific Championships = 5golds, 1silver
2007 World Championships = 7golds
2008 Summer Olympics = 8golds
2009 World Championships = 5golds, 1silver
2010 Pan Pacific Championships = 5golds

Honors and Awards

• World Swimmer of the Year Award: 2003, 2004, 2006, 2007, 2008, 2009^[186]
• American Swimmer of the Year Award: 2001, 2002, 2003, 2004, 2006, 2007, 2008, 2009^[186][187]
• Golden Goggle Male Performance of the Year: 2004, 2006, 2007, 2008^[2]
• Golden Goggle Relay Performance of the Year: 2006, 2007, 2008^[2]
• Golden Goggle Male Athlete of the Year: 2004, 2007, 2008^[2]
• USOC SportsMan of the Year Award: 2004, 2008^[188]
• James E. Sullivan Award: 2003^[189]
• Laureus World Sports Sportsman of the Year Award (Nominated): 2004, 2005, 2008, 2009^{[190][191][192][193]}
• Sports Illustrated Sportsmen of the Year: 2008^[194]

Swimming World Records

With 39 world records (29 individual, 10 relay) as of 02009-12-19 December 19, 2009, Phelps has set more records than any other swimmer, surpassing Mark Spitz's previous record of 33 world records (26 individual, 7 relay). All but two of the records were set in a long course (50 meter) pool; records that currently stand are indicated in bold. Currently, he holds seven world records.

Men

Event	Time		Name	Nationality	Date	Meet	Location	Ref
01 ! 50 m freestyle	20.91		Cielo , César César Cielo	Brazil	02009-12-18 18 December 2009	Open Tournament	Brazil, São Paulo ! São Paulo, Brazil	[2]
02 ! 100 m freestyle	46.91		Cielo , César César Cielo	Brazil	02009-07-30 30 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
03 ! 200 m freestyle	1:42.00		Biedermann , Paul Paul Biedermann	Germany	02009-07-28 28 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
04 ! 400 m freestyle	3:40.07		Biedermann , Paul Paul Biedermann	Germany	02009-07-26 26 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
05 ! 800 m freestyle	7:32.12		Zhang Lin	China	02009-07-29 29 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
06 ! 1500 m freestyle	14:34.56		Hackett , Grant Grant Hackett	Australia	02001-07-29 29 July 2001	World Championships	Japan, Fukuoka ! Fukuoka, Japan	[4]
07 ! 50 m backstroke	24.04		Tancock , Liam Liam Tancock	Great Britain	02009-08-02 2 August 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
08 ! 100 m backstroke	51.94		Peirsol , Aaron Aaron Peirsol	United States	02009-07-08 8 July 2009	US Championships	United States, Indianapolis ! Indianapolis, United States	[5]
09 ! 200 m backstroke	1:51.92		Peirsol , Aaron Aaron Peirsol	United States	02009-07-31 31 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
10 ! 50 m breaststroke	26.67		van der Burgh , Cameron Cameron van der Burgh	South Africa	02009-07-29 29 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
11 ! 100 m breaststroke	58.58		Rickard , Brenton Brenton Rickard	Australia	02009-07-27 27 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
12 ! 200 m breaststroke	2:07.31	(sf)	Sprenger , Christian Christian Sprenger	Australia	02009-07-30 30 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
13 ! 50 m butterfly	22.43		Muñoz , Rafael Rafael Muñoz	Spain	02009-04-05 5 April 2009	Spanish Championships	Spain, Málaga ! Málaga, Spain	[6]
14 ! 100 m butterfly	49.82		Phelps , Michael Michael Phelps	United States	02009-08-01 1 August 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
15 ! 200 m butterfly	1:51.51		Phelps , Michael Michael Phelps	United States	02009-07-29 29 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
16 ! 200 m individual medley	1:54.10		Lochte , Ryan Ryan Lochte	United States	02009-07-30 30 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
17 ! 400 m individual medley	4:03.84		Phelps , Michael Michael Phelps	United States	02008-08-10 10 August 2008	Olympic Games	China, Beijing ! Beijing, China	[7]
18 ! 4×100 m freestyle relay	3:08.24		Phelps !  (47.51) Michael Phelps  (47.02) Garrett Weber-Gale  (47.65) Cullen Jones  (46.06) Jason Lezak	United States	02008-08-11 11 August 2008	Olympic Games	China, Beijing ! Beijing, China	[8]
19 ! 4×200 m freestyle relay	6:58.55		Phelps !  (1:44.49) Michael Phelps  (1:44.13) Ricky Berens  (1:45.47) David Walters  (1:44.46) Ryan Lochte	United States	02009-07-31 31 July 2009	World Championships	Italy, Rome ! Rome, Italy	[3]
20 ! 4×100 m medley relay	3:27.28		Peirsol !  (52.19) Aaron Peirsol  (58.57) Eric Shanteau  (49.72) Michael Phelps  (46.80) David Walters	United States	02009-08-02 2 August 2009	World Championships	Italy, Rome ! Rome, Italy	[3]

Legend: # – Record awaiting ratification by FINA; Records not set in finals: (h) – heat; (sf) – semifinal; (r) – relay 1st leg; (rh) – relay heat 1st leg; (b) – B final; † – en route to final mark; (tt) – time trial

By athlete (men)

Record count	Name	Nationality	Events
7	Michael Phelps	United States	100 m butterfly LC 200 m butterfly LC 400 m individual medley LC 4×100 m freestyle relay LC 4×200 m freestyle relay LC 4×100 m medley relay LC 4x100 m freestyle relay SC
4	Paul Biedermann	Germany	200 m freestyle LC 400 m freestyle LC 200 m freestyle SC 400 m freestyle SC
4	Ryan Lochte	United States	200 m individual medley LC 4x200 m freestyle relay LC 200 m individual medley SC 400 m individual medley SC
3	Grant Hackett	Australia	1500 m freestyle LC 800 m freestyle SC 1500 m freestyle SC
3	Cameron van der Burgh	South Africa	50 m breaststroke SC 100 m breaststroke SC 50 m breaststroke LC
3	Aaron Peirsol	United States	100 m backstroke LC 200 m backstroke LC 4×100 m medley relay LC