One definition of Stamina is:

Enduring strength and energy

That is something that I would like to have - but severely lack. For that I will blame my conventional weight training routines over the last few years.

Most personal trainers and fitness advisors have a standard rep (repetition) range that they will prescribe. It goes something like this:

• < 6 reps per set: Strength training
• 6-12 reps per set: Hypertrophy (i.e. get bigger muscles)
• > 12 reps: Endurance training.

Of course there are dozens of differing ideas about training, and it all depends on your goals.

What's Disappointing
When I changed my style of working out I discovered that I was very weak in the area of stamina. I would find 20 repetitions of an exercise both mentally and physically challenging.

If your goal is simply to build big muscles, then endurance or stamina is not necessarily an issue. But, if, like me, your goal is functional fitness - then it's time to shake things up a bit.

I'm so used to pumping out 8 reps of an exercise, then resting, then eventually pushing out another 6-8 reps. Nowadays (thanks to Crossfit) there are a few larger sets getting thrown in the mix. Of course, I am hopeless with these large sets (20 reps or more), and they always end up "broken" (i.e. instead of 20 reps at once, they end up something like 10 then 6 then 4).

Here's hoping I will grow some stamina...

Does a weight of a barbell plate match what it says? No - not always.

This can be very disconcerting. You go to lift the same weight as last week and find it harder. "Oh well," you think "I just don't have as much energy."

I have found variances all over the place. Even at my local gym one set of plates is heavier than the other! My weights set at home is the heaviest of all - with the 20kg plates weighing in at 21.5 kilograms!

The next time you find those weights just a bit heavy, try getting on the scales with and without the plate, and compare the difference.

You might be surprised.

New research published Cardiology points to a link between heavy lifting and torn aortas (via SciencCentral):

It turned out that pumping iron earlier that day had pumped up Linski's blood pressure, which caused a tear in his aorta, the heart's main artery.

All of the individuals (typically young and healthy) had a previously undetected aneurysm (enlargement of the aorta).

Scientists believe that strenuous lifting produces big rises in blood pressure - and, apparently, if the activity does not involve "lifting more than about half of your body weight in a leg press or a bench press or other similar activity, you will not see these astronomical rises in blood pressure."

Scare Tactics
There are risks involved in every sport - but this highlights how those with heart problems need to go carefully.

However we should never use such risks as excuses.

Personally I believe a good goal is to be able to lift your own body weight in a number of lifts (whether a bench press, dead lift, a pull-up or chin, or dips).

Sickness has to be one of the biggest motivation-killers when it comes to getting fit. If it's a cold - then it is a matter of a few days of taking it easy. On the other hand, when influenza comes visiting - it's a whole different story.

When you get sick - it's easy to look at possible causes:

• Poor nutrition
• Stress
• Overtraining

However, the human body is a frail thing - and even when looking after all these factors, viral or bacterial infections can strike.

It's easy to give up altogether. It took months to get in shape, and then along comes the 'flu and within 10 days you're almost back to square one.

The only answer is to slowly and gently ease back into the exercise regime.. and don't give up.

The other day my daughter asked to exercise. I will repeat - she asked. This wasn't some indirect attempt at activity - like messing around outside or throwing ball - she actually wanted to do a workout she had seen me doing.

This might be ho-hum for some families - but for this particular child this was very unusual. She gravitates toward the sedentary end of things - preferring to sit inside than play outside. Sometimes it's like pulling teeth try to get her to enjoy some physical pursuits.

Until now that is. What is the secret?

• Fun
• Music
• Variety

Fun - that goes without saying. Music - as adults we like having portable music players. Gyms always have music playing the background - the same goes for kids.

Variety - this is where Tabata-like interval training comes in handy. Tabata is a form of high-intensity interval training that was studied by a Japanese doctor (Dr. Tabata). It's important to note that I am not referring to Tabata intervals in the strictest sense.

The workout includes repeating an activity for 20 seconds, then resting for 10 seconds. Followed by another activity for 20 seconds, then rest, and so on. The activities can be anything - dancing around, jumping up and down - in fact anything that is fun. The exercises are done at the child's own pace.

My kids absolutely love it. During each 10 second rest they are excited about what is coming next. There's something about that 20 second workout span that appeals to their short attention spans!