What is stamina? This term is used in a sports environment. Endurance is understood as the person’s ability to withstand various physical activities. To measure it, time is used, that is, the duration of the training.
Coordination activities and stamina are in close contact. All movements athletes must perform accurately. Gymnasts and skaters fall into this category. For them, such a criterion as endurance is especially important. Coaching her is not so simple, but quite possible.
Stamina and its types
Distinguish between special and general ability to withstand physical exertion.
With the global work of muscles, when a person is engaged in moderate physical exercises, general or aerobic endurance of the body is formed. If a person feels good after a long run at a moderate pace, then he can perform other similar exercises, such as swimming or cycling.
But with a certain physical load, special endurance is trained .
Each species is independent of the rest. You can train physical endurance with daily exercises. But it is worth noting that with good strength, you can poorly endure jogging or have insufficient coordination. Certain types of stamina are trained separately.
Strength Development
You can simultaneously, for example, train strength, endurance in a certain type of activity. Strength ability develops when the muscles work as long as possible. In addition, there is a lack of muscle contraction power.
Is a special development of strength endurance possible? Of course available. In this case, it is necessary to combine certain exercises with repetition with strength work. Strength training includes 4 to 6 reps. But its development in general consists of 50 repetitions. This means that for training strength endurance, it is desirable to perform from 10 to 40 repetitions.
These two abilities increase as the number of exercises increases. But endurance develops faster than strength. Most often, strength is needed for professional athletes involved in weightlifting (weightlifters).
Making legs: the development of running endurance
Physical activity can be improved with the help of an accessible and simple exercise - running. So how to train endurance while running?
Some people are naturally resistant to physical exertion, but still most of us are trying to somehow develop it. There are a few basic rules that help you develop endurance in running quality. It is necessary to train it in compliance with these rules.
1. The use of caffeine. Caffeine helps muscles work during physical activity. A cup of coffee or tea without additives will energize the body for the entire duration of the workout.
2. The correct alternation of training. Effective training is not only a moderate rate of exercise, but also its duration. It’s not enough to do just 10-20 minutes a day.
3. Proper nutrition. To achieve the necessary results, it is advisable to review your diet. The nourishment of the body is complex carbohydrates. 2 hours before your workout, you need to eat carbohydrate-rich foods.
4. Strength training. It is not necessary to confine oneself only to exercises for training general endurance, it is also necessary to develop strength. It is advisable to dilute the main complex with exercises for the development of forces. Your muscles will only be grateful to you.
5. Running downhill. Running uphill will help increase the load on the muscles. A month of such training will facilitate running on a flat road.
Muscle strength and stamina
Muscular endurance is when muscles can resist physical activity intensively.
You can train it with the following exercises:
- Jumping rope is the simplest and most effective exercise to develop endurance. In this case, all muscle groups are trained.
- Long runs at a moderate pace help develop overall endurance and heart muscle.
- A set of squats, pull-ups and push-ups. The complex includes basic exercises aimed at the development of all muscle groups that help to train muscle endurance.
Proper construction workouts
The effectiveness of endurance training is the correct construction of a consistent load.
The initial stage is characterized by a focus on the development of the aerobic capacity of the body and strengthening the respiratory system.
The second stage includes an increase in the volume of physical activity, which combines aerobic and anaerobic modes.
At the final stage, it is necessary to use more intense exercises that are performed in a mixed mode using aerobic and anaerobic loads.
Comprehensive physical training can not do without its important component such as endurance. You need to train her comprehensively.
Rest and recovery
For the proper functioning of the body and muscles, as well as for the development of the ability of the muscles and body to withstand intense physical exertion, it is necessary to allocate days to rest in order to restore strength. Studies have shown that it is difficult for the human body to cope with daily stress.
It is enough to practice 3-4 times a week to form such a quality as endurance. To train certain muscle groups is not enough, an integrated approach is needed.
In addition, it is important to alternate recovery days with training days with maximum load. But in this case, the intensity of work may decrease.