How to train endurance - basic exercises

A healthy lifestyle began to interest citizens more and more. It is with its help that you can extend the years of life, get rid of many ailments, lose weight and keep your body in good shape. For this, it is recommended to go in for sports, regular exercise.

A set of exercises for the development of endurance is a set of sports activities and activities for a citizen, including impacting exercises on different muscle groups.

They can also include the use of a variety of vehicles such as a bicycle. Or the use of simulators. Many gyms offer a comprehensive approach to strengthening the body (treadmills, strength training, boxing and swimming).

Endurance concept

Endurance is understood as the special ability of the human body to withstand certain loads. This is the level of fitness. Endurance is made up of several elements that are responsible for it.

It is also divided into types:

1. General - characterizes the degree of intensity of performance in general.
2. Special - the ability of the human body to endure a certain degree of stress in a particular type of activity.

Special is also subdivided into:

• high-speed - characterized by the duration of carrying heavy loads in a specific period of time;
• speed-strength - is characterized by the duration of enduring the load associated with strength exercises for a certain period of time;
• coordination - characterized by long-term implementation of heavy methods and techniques;
• power - consists in the ability of the body to endure efforts for a long time when lifting weights or working muscles.

Experts divide strength endurance into 2 types:

1. dynamic (doing exercises at a slow or medium pace);
2. statistical (doing exercises for a long time without changing posture).

The benefits of developing endurance

• Carbohydrates are processed into energy, which helps burn fat perfectly.
• The human body becomes adapted to hard and prolonged training.
• The muscles become more elastic and pliable.
• Respiratory reserve and lung volume increase.
• There is a rapid breakdown of cholesterol and sugar.
• The skin is strengthened.
• The entire musculoskeletal system is strengthened.

Training rules for the development of endurance

1. Regularly apply specific exercises and workouts (running, walking, skiing or swimming).
2. Exercises should be done at intervals.
3. Speed ​​exercises should be alternated with a slow pace (variable nature).
4. Workouts are recommended to be done gradually, over and over again increasing the pace and load.
5. All calculated activities must correspond to the individual characteristics of the organism.
6. It is recommended not to overexert yourself, to correctly calculate your workouts and rest time.

A set of exercises for developing endurance

Experts and trainers advise using not one lesson, but several. This will be an effective method for strengthening the body and building endurance. Here are the most common exercises that do not require special skills or training.

Run

Running is one of the most demanded and popular sports. It is also used as additional workouts (sprinting, jogging).

It is this type of sports that enables the human body to obtain a certain level of endurance, strengthen cardiovascular activity, musculoskeletal system, increase lung capacity and respiratory reserve. People of any age can do it.

Has a number of varieties:

• for short, medium and long distances;
• jogging;
• with obstacles;
• sprint;
• high-speed;
• relay.

Jump rope

A very ancient and effective method to maintain body tone and prepare it for any sport. All muscles are involved in the process. Especially the arms and legs. The rope is allowed to be used even by children from 3-4 years old.

A bike

A favorite method for maintaining an athletic body and tone of many Russians and citizens of foreign countries. The bicycle is recommended to be used as an additional activity for athletes who are successful in running. Here, blood circulation is normalized, leg muscles are built up, mood and endurance are lifted.

The main rules for using a bike are as follows:

1. The steering wheel should be adjusted in relation to the person's height (usually at the level of the abdomen).
2. Models should be selected either universal or for a specific area.
3. The saddle should be soft and comfortable, designed for long walks, and not chafe while traveling.
4. Before driving, it is imperative to check and inflate the tires (the optimum pressure is indicated by the manufacturer directly on the tire rubber).

Ball squats

This method of strength training provides a person with the opportunity not only to build muscle mass, but also to bring the whole body into shape. Beginners should choose light balls for the purpose of squeezing them in their hands. The whole process will consist of squats and squeezing, unclenching the legs. In the future, you can use heavier and larger balls.

Rise on toes

This training is used as an additional one. In the process, her foot flexes and unbends, receiving a dose of tension. With the actions taken, you can prepare them for a further race.

Bent Legs Jump

Jumping with bent legs is used to prepare for running, as well as schoolchildren to maintain physical fitness. They are also called standing jumps. The whole process consists of several stages: preparation for the jump; flight; landing.

At the same time, the arms and legs, being in a bent state in flight, unbend and help the athlete to land correctly. The main thing here is the length of the perfect jump. It changes with regular and hard training.

Swing your legs

This type of sports activity is very useful before running. It provides an opportunity to warm up the limbs to prepare them for a run or long walk. with regularity, the swing will be higher and higher, lightness and ease will appear instead of tension and burning in the joints. Suitable for adults and schoolchildren.

Plank

• A universal type of training in which all the muscles of the body are actively involved.
• Execution is carried out for a while. The more activities, the more time is allocated for the bar.
• It is a pose in which the arms are bent at the elbows and rest against the surface of the floor, and the legs are extended forward and grouped.
• It is not recommended here to strain too much and increase the time at the first endeavors, since there is a possibility of a strong rush of blood to the head.
• The person can faint, get tinnitus and severe headaches.

Push ups

This type is suitable as an additional exercise for any athlete, even a beginner. They have a developed technique that helps to quickly and effectively return to sports form, build muscle mass and achieve a certain level of endurance. Suitable for both adults and school children.

In the process he trains:

• press;
• limbs (arms and legs);
• lumbar muscles and joints;
• gluteal region.

Dips on the uneven bars

This strength training is great for developing the muscles of the arms and legs, as well as the abdominal muscles. This is an opportunity to strengthen the respiratory system and the heart.

Constant exercise will give you a high level of endurance by building muscle mass. This type is recommended to be combined with others: jogging; jumps and squats. Suitable for adults and school children.

Sports exercises for the development of endurance very much help to develop not only endurance, but also restore the elasticity of the skin, increase the respiratory reserve and normalize the pulse.

These effective workouts should be used not only by adults, but also by schoolchildren from a young age. They will help develop a child's body, make it strong and persistent.

Watch the video: 3 tips to instantly increase your cardio in 3 days (November 2024).