Endurance is an ability that allows you to withstand considerable loads for a certain period of time. This time is related to the level of training of the person. However, not only professional athletes but also ordinary people may need endurance: to work longer, to train harder, to get greater results at a casino online, not to get tired of long shopping trips and so on. Lets learn how to develop good stamina and how it affects a person’s appearance and inner state.
Why Develop Endurance: A Question of Motivation
A trained person stands out from the crowd internally:
- Good posture.
- Silhouette is trim.
- No excess weight.
- Movements are precise and confident.
- Good respiratory musculature.
- Strengthened heart muscle.
- Fatigue comes later, but strength is restored faster.
- Lactic acid levels in muscles are reduced.
- Muscle fibers are developed.
- The motivation to maintain/improve results increases.
It’s possible to develop endurance through running. It isn’t for nothing that ancient people, according to studies by anthropologists, were runners and could cover long distances. Of course, at that time, not wanting to look and feel good were motivators, and the banal need to survive in the wilderness and subsistence. However, this is just a demonstration that anything is possible.
The indicator of endurance in running is the ability to run long and fast. And since there are many methods of bringing up this ability in yourself, the main thing is the presence of motivation, without which one cannot achieve results and not to transfer one’s life into the mode of activity.
Types of Endurance
In sports, there is a clear classification of the concept of endurance:
- Aerobic – movement and work of muscle tissues. To develop it, perform various exercises for a long time.
- Anaerobic – the process of oxygen enrichment of the body isn’t involved in the development of this type of endurance. Everything happens thanks to the involvement of internal resources. High-intensity training with short recovery periods is used to develop it.
This classification of endurance is likely to be useful for athletes. In ordinary life and at the amateur level of sports, it’s enough to know that endurance can be general and special. The latter depends on the specific professional activity, and its traits will depend on the specifics of the job. For example, someone needs to be stationary for a long time, others need to get used to the conditions of work with a lack of oxygen.
Increasing Endurance Using Running as an Example
Beginners should control the load (should be comfortable), make a plan of exercise and don’t deviate from it, and gradually increase the pace and distance.
A technique for endurance running – a jagged rhythm according to Craig Beasley’s system. Based on the change of pace running: 30 seconds – running at maximum speed, 5 seconds – a quiet walk. In one “circle” you must do 8 repetitions. To strengthen the body and improve endurance after a month, you should be engaged 3 times / week. Remember that the increase in load should be gradual.
Increasing Stamina Through Everyday Activities
Focus on those abilities that are used most often. The list of ways to develop endurance includes:
- Skating / skiing / rollerblading / bicycling.
- Jumping rope.
- Team games like volleyball.
Increasing Stamina by Example of Home Training
Basic exercises with a gradual increase in the number of approaches are also a way to develop muscle endurance, improve your mood, physical condition, and overall well-being. In addition to running, systematic exercises like jumping jacks, pull-ups, push-ups can keep you toned at home. Possible exercises:
- Squats are considered similar in effectiveness to running. First, you can squat on two legs, and then add a complication – squat on one outstretched leg.
- Pull-ups – to increase endurance, you should do as many sets as you can and then repeat the “circle”. Correct body position for better results – extended legs, straight torso, and correct breathing.
- Push-ups from the floor – one to five sets a day with correct breathing: inhale on the landing, exhale on the upswing.
- Strengthening of the abdominal muscles – the place of the exercise can be the floor, a gymnastic bench. Strengthening of abdominal muscles.
- Cycling – good for people with extra weight, since the knees and feet are not exposed to the same load as in running, and the body works for the reduction of pounds.
- Swimming/aqua-aerobics – regularly covering significant distances in a pool or natural body of water is good for the cardiovascular/respiratory system. Accordingly, it also strengthens them.
General Recommendations for Increasing Endurance
Start working out. You can do basic exercises for 40 minutes at a moderate rhythm to strengthen your muscular/vascular system. In this way, you stimulate the body to form new capillaries (blood vessels) – they give the muscles oxygen.
Interval training. After that, you need to increase the efficiency of your heart. We have already said that the very concept of intervals implies alternating the fastest loads and working in a slow rhythm. It’s all about getting stressed by the sudden change in pace, causing the heart muscles to adapt to these changes and strengthen, directing more blood to the organs with each thrust.
Optimize your energy resources. Exercise causes the body to draw energy from fats and sugars. In the latter case, we are dealing with glycogen reserves, which should be sufficient before crossing the finish line. If these reserves are insufficient, the body will draw all the energy at the expense of the muscle, which reduces the efficiency of all the effort expended.
Proper diet and regular training are important to increase energy storage. Energy stores are replenished by complex carbohydrates, which make up 55% of an athlete’s diet. Drinking lightly sweetened sports drinks also helps prevent drastic energy loss.
Don’t take long breaks once you’ve taken care of your body, your well-being, and your endurance development. Any stoppage is fraught with zeroing of results, but moving forward is a worthy reward to the body for the work done.