Endurance can be understood as the working capacity of the body. In other words, how long a person can overcome loads without fatigue.
By developing endurance, an athlete improves results in swimming, athletics, strength exercises, tennis, etc. Muscles become stronger, respiratory muscles strengthen, lung volume increases. In everyday life, it is easier for a person to climb the stairs, do homework.
But you can train endurance in different ways.
Sports that increase endurance
A person selects exercises depending on their training and personal preferences.
These can be:
abs exercises;
squats — can be complicated by switching to one leg (“pistol”);
pull-ups;
deadlift;
push-ups.
Some types of classes have an additional aerobic and cardio load:
swimming;
running;
jumping rope or jumping on the spot;
cycling or exercise bike;
rowing on the simulator;
walking on a treadmill — to complicate it, you can change the slope of the track or take extra weight in your hands;
burpee is a combination of push—up and jumping elements.
It is not enough just to make maximum efforts: it is necessary to monitor the correct technique and breathing rate.
What should I do to be more physically fit?
- The principle of developing high—speed endurance is to apply maximum load while working.
For example, an athlete’s goal is to run 15 kilometers in 45 minutes. Physical training at the moment allows you to master this distance in 1 hour. The athlete begins to run 15 kilometers with maximum effort, gradually reducing the time he spends. One day his endurance will be enough to overcome 15 km in 45 minutes.
- Strength endurance is improved by other methods: cyclic exercises, i.e. constantly changing and dosing the load. After a series of intensive classes, light workouts follow.
Proper exercise involves proper breathing, because a high pace knocks a person off the rhythm.
What else helps to become hardy?
Only long-term workouts can improve physical performance. But additional factors can affect the quality of training:
- Charging at the beginning of the day.
Intensive classes in the morning are ineffective and will pull you back to sleep, but a 10-minute warm-up and light running help to cheer up.
- Proper nutrition.
High-calorie foods provide short-term energy. Replace them with nuts, fruits, vegetables and cereals. And just 1 hour before the workout, stock up on calories — porridge with fruit will be a good option.
- Full rest.
In order not to disrupt the recovery processes in between workouts, it is better to avoid excessive exertion, for example, hiking in nature or long walks.
Precautions
Studying in the gym or at home, beginners should gradually increase the load — otherwise you can hurt yourself. In the Premier Sport sports club, you can make a training schedule together with a coach.
For advice to a doctor, those who have:
diabetes mellitus;
oncology;
fatness;
cardiovascular diseases, etc.
