Endurance is the body’s ability to overcome stress for a long time without fatigue. In order to withstand intense exercise more easily, lose weight and improve physical fitness, it is necessary to train the body’s working capacity.
The most important thing about endurance and how to develop it is in the article.
Who Needs To Develop Endurance
Developing endurance helps improve performance in athletics, swimming, tennis, martial arts and other sports because the sturdy body is able to withstand more intense exercise and stress.
Besides sports, endurance is a useful tool in everyday life. It maintains a person’s well-being during cleaning, work, climbing stairs and other routine activities.
The Health Benefits of Endurance
Endurance training not only improves the performance of the body. Through intense exercise:
- The respiratory and cardiovascular systems are strengthened;
- Body tone increases;
- Decreases the level of lactic acid in the muscles;
- Metabolism accelerates;
- Psychological well-being improves;
- Accelerates the growth of mitochondria for muscle formation;
- Red muscles develop.
Types of Endurance
There are seven types of endurance: general, special, speed, power, static, dynamic and coordination. Each type allows you to withstand a certain type of load.
- General Endurance
The athlete is able to withstand a moderate load for a long time without reducing the efficiency and performance of the body.
- Special Endurance
The athlete can withstand a load of a specific type of activity (running, swimming, etc.) for a long time and effectively. Special endurance is divided into jumping and strength.
- Speed Endurance
The athlete can perform fast exercises for a long time without deteriorating technique.
- Strength Endurance
The athlete can withstand high physical activity for a long time with the correct technique.
- Dynamic Endurance
The athlete can withstand heavy loads for a long time at an average pace.
- Static Endurance
The athlete can strain the muscles for a long time in a fixed position.
- Coordination Endurance
The athlete can perform a large number of repetitions of complex movements. Each type of endurance has many subspecies, depending on the area of physical activity.
Is It Possible To Develop Endurance With A Small Load?
Unfortunately, low-intensity training does not improve endurance. To develop this indicator, colossal loads are needed. For example, the body’s performance is improved by performing a large number of repetitions.
Trainers and Equipment for the Development of Endurance
For the development of endurance, training with simulators and equipment is optimal.
The treadmill is a popular endurance trainer. Body performance can be increased by walking or running for a long time.
The rowing machine is suitable for developing speed endurance. Exercise affects the entire body without harming the joints and ligaments.
Jumping rope is a budget and affordable option for endurance training. Ease of use allows athletes of any fitness level to exercise with the equipment.
Pliobox can be used as a tool for developing speed endurance. With the inventory, you can train jumps, squats and much more.
The kettle bell is the optimal power tool for developing endurance and strength. In addition, the kettle bell strengthens muscles, improves breathing and vascular function.
The barbell is power equipment for the development of strength endurance. It can be used for bench and standing presses.
The yoga and fitness mat is an effective sports accessory for developing endurance. It absorbs the stress on the knees, elbows and back during push-ups or planks. In addition, the mat keeps the body warm and supports the athlete’s arms/legs.
The stair stepper simulates stair climbing. Exercise effectively builds endurance. Similar simulators can be found more often in gyms since such a stepper model is large in size and weight.
You can develop endurance with a spin bike. It simulates mountain biking as much as possible and has a great load. With a spin bike, you can train both standing and sitting.
Let’s divide endurance training into 3 stages: preliminary, main and special.
1st Preliminary Stage
This implies the study of movements with which you will develop endurance. To get the fastest result, you need to learn the correct technique for performing the exercises.
Take the time to create a workout plan, set goals and set deadlines for implementation. In conclusion, taking starting measurements for all exercises will not be superfluous. In the future, this data will help you understand how far you have come in achieving your goal.
2nd Main Stage
The basis for the development of endurance should be morning exercises. It is performed in freestyle from top to bottom: first, the neck is stretched, then the shoulders, arms, legs. Exercises should be performed smoothly, at an average pace. The charging time is 10 minutes.
In endurance training, the following principles should be adhered to:
- Alternate power loads and cardio;
- Reduce the breaks between exercises;
- Combine simple exercises to get more complex (for example, squat jumping);
- Use explosive exercises;
- Increase the load gradually.
Endurance workouts: running, cycling, skiing and skating, aerobics, dancing, cardiovascular training.
3rd Special Stage
You can proceed when you are successful in the main stage. To determine how much endurance has improved, a 3 km cross will help, and after it – exercises on uneven bars or a horizontal bar. Specific tasks are already being solved at this stage, depending on the goals set.
- Burpee is an effective exercise for burning fat and training muscles.
Starting position standing straight, feet shoulder-width apart. Sit down, lowering your pelvis and resting your hands on the floor. From this pose, jump to the prone position and do a push-up. Then, in the reverse order, return to the starting position.
- Rock climber is an important endurance exercise.
Stand on the plank, resting your palms on the floor, and then alternately pull your right and left legs to your chest. You can complicate the exercise by changing the legs in a jump.
- Moving bar
The starting position is a plank on straight arms. Then, lower your right hand to the elbow first, then your left. In the same sequence, return to the starting position.
- Running in place with knees raised high and overlapping back
You can complicate the exercises by jumping with high knees.
Contraindications to Endurance Training
Endurance training involves intense exercise. Therefore, these activities are not suitable for all athletes. We do not recommend endurance training for:
- Diseases Of The Cardiovascular System;
- Infections Or Inflammation;
- Diseases Of The Respiratory System;
- Diseases Of The Musculoskeletal System;
- Varicose Veins ;
- Elevated Body Temperature.
We advise you to consult a physician before endurance training. So you will not harm your health and get a positive result.
The information in this article will help you develop endurance safely and effectively. If you want to test endurance sports equipment personally, we are always ready to help you choose our salon. Good luck with your training!