How to develop endurance? Exercises that develop endurance

Endurance is the body's ability to resist fatigue during physical activity. It is measured by the time during which the muscles can perform a particular task. People who have developed endurance, achieve great success in sports and feel much better in everyday life. Therefore, this topic is important not only for professional athletes, but also for those people who always want to be healthy, energetic and young.

Kinds

Before you figure out how to develop endurance, you need to know what it's like. Mainly, the resistance of the organism to loads is divided into two types:

1. General, or as it is called - aerobic. Expressed in the ability of the body to perform medium-intensity work over time.

2. The second kind is called special (specific) endurance. It characterizes the ability of the human body to perform a specific type of work in a particular sport, with a given intensity, for a long time.

The second species is additionally subdivided into three subspecies:

• High-speed. It is expressed by the time interval for which a person can perform certain actions with the proper level of tempo and speed.
• Coordination. It is about the resistance of the body to motor activity, which is accompanied by the implementation of various technical and tactical actions.
• Power. This form reflects the ability of the body to withstand physical stress without losing its effectiveness.

How to develop endurance: methods

To develop aerobic endurance, you need to engage in cyclic exercises. In this case, all muscle groups should be involved in some kind of work. Here, physical activities such as walking, swimming, cycling, skiing and even simple cutting of firewood come to the rescue. For the development of specific types of persistence, as a rule, competitive exercises are needed. So, let's consider the basic methods that are used to solve this issue:

1. The method is uniform. The method implies continuous work with observance of constant speed, rhythm and amplitude.

2. The variable method. Here there is a successive change in load, speed, or amplitude.

3. The method of repetitions. In this case, the exercise is carried out very quickly (up to 20 seconds), then rest and then load again.

4. The circular method. The same as the last point, only in each new approach is a new exercise done.

5. The game method. Endurance develops in the process of a peculiar game. Along with her, emotion control also trains.

6. Competitive method. Implies the performance of certain exercises in the form of competition.

Development of general firmness

It's time to figure out how to develop endurance. It will be a matter of general indefatigability, since it concerns absolutely everyone as opposed to the specific. In addition, for the development of specific endurance, each sport needs different exercises. And sometimes such activities make a person sacrifice their health for the sake of achieving a result.

Exercises

Exercises that develop endurance, have a cyclic nature. They are performed for a long time (up to 20 minutes), in a measured mode.

So, among the best exercises for strengthening the body can be identified as follows:

1. Slow, but long-term cross. Its duration can reach two hours.

2. Fast running for less long distances.

3. Alternating walking and running for several hours.

4. Slow, but prolonged sailing.

5. Playing football or basketball.

6. Running on skis at a distance of up to 15 km.

7. Jumping rope in lots. The series can last up to a minute, and rest between series - 2-3 minutes.

8. Riding a bike at a measured pace for long distances.

9. Riding a bike at a fast pace for short distances.

As you can see, sports that develop endurance are quite diverse. Therefore, everyone can choose the most suitable option for themselves. Excuses here will certainly not be appropriate. Moreover, sports, which develops endurance, are absolutely accessible to all.

Rules for doing exercises

1. Gradual increase in load. In the process of exercising, the body gradually adapts to large loads.

2. Systematic. Only if the exercises are performed systematically, they will benefit the body. It is necessary to strictly follow the order of actions and increase the load at each new stage. Do not forget about the rest.

3. The dimension. Do not forget that only a reasonable approach will help to protect the heart and blood vessels from overwork and will give the desired result.

Food

As you know, the diet of athletes and ordinary people is significantly different. When a person trains endurance, his body runs out of energy. To restore them, you should mainly use carbohydrates and fats. It is carbohydrates that are the best "fuel" for the athlete's body.

Carbohydrates. Their dose depends on the individual characteristics of the body. The minimum daily allowance is 4 grams per 1 kg of body. However, with intensive training, this indicator increases to 9 grams. To consume carbohydrates in excess is undesirable, after all it will lead to the appearance of fat. Actively developing endurance, you need to gradually increase the intake of carbohydrates and control the body weight. Products containing many carbohydrates are: oats, buckwheat, rice, legumes, fruits and vegetables.

Proteins. Developing endurance, it is necessary to consume protein. The daily norm of protein is 1.4 g per 1 kg of body. With prolonged and intensive training, it increases to 1.8 g. A lot of protein is contained in chicken eggs, fish, venison, poultry and lean red meat.

Fats. The development of endurance is promoted by the use of fatty acids, therefore fats must necessarily enter the diet. The amount of fat consumed should be 15-20 percent of the total burned energy. It is worth paying attention to such products as olive and flaxseed oil, nuts and sea fish.

Do not forget about water. Water is extremely important for any person. It can be used both between training sessions and in time.

Conclusion

Our body is capable of much and the best way to make sure of this is to develop resistance to stresses. A person who has developed strength, agility, endurance and coordination, is less ill, always in a tone and a good mood, because, as is known: "In a healthy body - a healthy mind." Such a useful feature of sports, like the development of tirelessness, is more important than a pumped up body or hanging on a wall of a medal, because it implies the health of the cardiovascular system. Here we are with you and figured out how to develop endurance, and that it in general represents itself.