What is endurance? This term is used in a sports environment. Under endurance understand the ability of a person to withstand various physical exertion. For its measurement, time is used, that is, the duration of workouts.
Coordination activities and endurance are closely contacted. All movements athletes must perform for sure. Gymnasts and figure skaters fall under this category. For them, such a criterion is particularly important as endurance. It is not so easy to train it, but it is quite possible.
Endurance and its types
There are special and overall ability to withstand existing exercise.
With global muscle work, when a person is engaged in moderate exercise, a general or aerobic endurance of the body is formed. If a person feels well after a long jogging at a moderate pace, then he can carry out other similar exercises, such as swimming or cycling.
But with a certain physical exertion special endurance.
Each type is independent. You can train physical endurance with the help of daily exercises. But it is worth noting that with good strength you can take a bad jogging or have insufficient coordination. Separate types of endurance are trained separately.
Development of forcefulness
You can simultaneously, for example, to train force, endurance in a certain form of activity. Power ability develops when muscles work as much as possible for a long time. In addition, there is no muscle contraction force.
Is it possible to special development of forcefulness? Of course available. In this case, it is necessary to combine certain exercises with repetition with work for strength. Training of power stamina includes from 4 to 6 repetitions. But its development in general consists of 50 repetitions. This means that it is advisable to perform from 10 to 40 repetitions to train the power stamina.
These two abilities increase as the amount of exercises increase. But endurance is developing faster forces. Most often, power is necessary athletes-professionals engaged in weightlifting (rods).
We make legs: development of running endurance
You can improve physical activity with the help of an affordable and easy exercise - running. So how to train stamina in running?
Some people from nature are resistant to physical exertion, but still most of us are trying to develop it anyway. There are several basic rules to help develop such quality as endurance. It is necessary to train it in compliance with these rules.
1. Use of caffeine. Caffeine helps muscles to work during physical activity. A cup of coffee or tea without additives charges the body for all the time of workout.
2. Proper alternation of training. Effective training is not only performing exercises in a moderate pace, but also their duration. It is not enough to engage in just 10-20 minutes a day.
3. Proper nutrition. To achieve the necessary results, it is advisable to reconsider your diet. The organism feed is complex carbohydrates. 2 hours before training it is necessary to eat products rich in carbohydrates.
4. Training force. You should not be limited only to exercises for training with common endurance, it is necessary to develop and strength. It is desirable to dilute the main complex with exercises for the development of forces. Your muscles will only be grateful to you.
5. Running on inclined. Running in the mountain will help increase the load on the muscles. A month of such training will facilitate running on a flat road.
and endurance
Muscular endurance is when muscles can intensively resist physical exertion.
You can train it using the following exercises:
- Jumping with a rope is the simplest and effective exercise for the development of endurance. In this case, all muscle groups are trained.
- Long runs in a moderate pace help to develop overall endurance and heart muscle.
- A complex of squats, tightening and pushups. The complex includes the main exercises aimed at the development of all groups of muscles, helping to train muscle endurance.
Proper construction training
The efficiency of workout training is to properly construct a sequential load.
The initial stage is characterized by focusing on the development of the aerobic capabilities of the body and strengthen the respiratory system.
The second stage includes an increase in the volume of physical exertion, in which aerobic and anaerobic modes are combined.
At the final stage, it is necessary to use more intense exercises that are performed in mixed mode using aerobic and
Comprehensive cannot do without its important component, such as endurance. It is necessary to train it.
Rest and recovery
For the proper operation of the body and muscles, as well as for the development of the ability of muscles and the organism, withstand intense physical exertion, it is necessary to allocate days to rest in order to restore forces. Studies have shown that the human body is difficult to cope with the daily load.
It is enough to study 3-4 times a week to form such quality as endurance. Training separate muscle groups are not enough, an integrated approach is necessary.
In addition, it is important for the alternation of recovery days with the days of training with the maximum load. But in this case, the intensity of work may decrease.
