How to increase endurance while doing exercise? The answer to this question interests a fairly large number of people. And we will discuss it with you now - consider existing programs, pay attention to medications that increase endurance, and their effect on the athlete's body.
As a universal tool for solving this problem, consider running. After all, this is a simple way that does not require special simulators.
general information
Running, of course, is universal, but it requires a special approach, for which it is not enough just to take a good start. You must also be able to keep pace long enough. To do this, in addition to physical training, you will also need willpower, as well as tactics (or technique) of movement. Conventionally, special and general endurance is allocated. They are necessary for such purposes:
- Total stamina. Allows you to consolidate the existing result and be ready for possible physical exertion.
- Special stamina. It is necessary for those who are engaged in the body's ability to overcome prolonged stress. Athletes who want to arrange long-distance races are engaged in its development. After all, it allows you to better tolerate hypoxic conditions and cope with aerobic loads.
Running sports requires a lot of stamina. Let's look at how to get it.
General recommendations for best results
So, in order to achieve the optimal result, you need:
- Engage in terrain with a slight increase (up to 4%). In addition, you need to choose a pace so that during it you can talk without panting. When answering how to increase the endurance of your body, it is also necessary to note that you can choose such as the initial speed so that within 20 seconds to overcome the distance of 30 steps and aim that training should last at least 20 minutes.
- Complicate your sports running as the number of classes increases. So, it will be useful to move on hilly terrain (rise of at least 8%). Of course, it is not necessary to spend all the time on it, but only half. Movement speed should be at the level of the previous paragraph.
- Do not forget to restore your muscles. This can be done both during a hitch and during a warm-up at the very beginning. This will be especially useful for those who suffered an injury, and for a long time did not load their body. To restore muscle, it is enough to do jogging. If training at first is difficult, then it can be used periodically throughout the training.
And now let's study the exercises that increase endurance, and based on running.
The slower the better
The desire to achieve results often takes up over human caution. But in vain! After all, this can lead, at a minimum, to krepatura, and sometimes even to microtrauma or fractures.
The idea of the first exercise is that a person needs to complete it in cycles. For those whose sportswear is deplorable, the following option is suitable:
- Thirty seconds to run;
- Walk at a calm pace for 4.5 minutes;
- Repeat eight times.
This exercise is enough to perform three times a week. You can select Monday, Wednesday, and Friday as running days. Over time, it is necessary to increase the load and reduce rest.
For six months of training using this technique, those who do not miss classes and adequately assess their strengths can boast of a two-hour run at a calm pace. But working here is better not in time but in distance. It can be increased once every two weeks.
Fast run
So, we continue to consider exercises that increase endurance. The essence of the next lesson is that it is necessary to cover a certain distance in a short time. And more than once, but a certain amount. And you must run as fast as the person wants.
As an example, you can bring a distance of 800 meters in 3 minutes 30 seconds. You need to start with 4-5 sets in one workout. If you can’t meet the standards, still run and try to achieve the goal. Once all approaches are successfully completed, you can increase their number. Although it is not recommended to run more than 10 times in one workout. You can do it the same way as the previous one - three times a week.
Now you know how to increase endurance, if you want to learn how to quickly run long distances. But is this method suitable for people who cannot even run at least three kilometers? If this is not possible - well, then read point number 1.
Slow and long run
The following exercise is suitable for those who are interested in how to increase endurance and not be exhausted from fatigue. Its main purpose is to concentrate on light running. By the way, in addition to its direct goal, the exercise helps to avoid traumatic situations.
This running program is focused on human efforts. According to this technique, it is necessary to run not at 90% of their strength, as most people do, but at 80%. If you can overcome 8 kilometers in 25 minutes, then try to do it in half an hour. That is, a factor of 1.25 can be used for time.
Documented training
This running program provides for physical exertion to exhaustion. Moreover, this should be no more than three times a week (you can use the same Monday, Wednesday and Friday).
It is necessary to draw up a work plan where the speed and distance traveled of each workout will be indicated. At the same time, conditional Monday is a long distance run, but at a slow pace. In the middle, physical activity is carried out intervalically. And on Friday you need to arrange a pace training. By the way, the alternation reduces the risk of injury. But whether such endurance training is suitable in this case, each person decides for himself.
A separate conversation is their repetition. The author of this technique recommends starting with 12 repetitions of 400 meters (or 6 to 800). And, if desired, this distance can be increased, but not more than up to 20 kilometers.
Plyometrics
The following endurance workouts use the shock method. This approach shows good results when speed, speed and power are needed. Also, plyometric elements can be seen in parkour. It uses explosive and quick movements to develop muscle strength and speed. Jumps are important here.
There is no specific methodology, but you can start with this: first, run fast in small steps of 15-20 meters. In this case, you need to raise your knees quite high (but not too much). After this, you need to rest and repeat another 6-8 times. As an additional warm-up, you can add different jumps (on two legs, on the left, on the right). In order not to be injured, it is advisable to work on the ground or asphalt.
Long pace workouts
Continuing to consider how to increase the physical stamina of your body, let's pay attention to another method. For comparison, we will touch on standard approaches. They stipulate that a person runs at a slightly lower speed than that with which you can easily overcome 10 kilometers. It is also proposed to increase this indicator to 60 minutes.
At first, it is recommended to practice only once a week. This should continue for two months. At the same time, in order to avoid injuries, it is recommended to start with a standard approach - from 20 minutes. Every week you need to add 5 minutes. If this does not work out - well, try in the previous mode until you can pull in the new regulation magnifications. After two months of classes, give yourself a good rest for a week. Over time, it will be possible to increase the frequency of classes. So it will be possible to conduct two races per week - while there are days left.
Fast and long run
This option is the opposite of approach No. 3. The essence of this method is that when only 25% of the set distance remains, start to gain speed. Moreover, this must be done gradually. Ultimately, many will have the feeling that they are like a squeezed lemon, do not worry - this is normal. But you don't need to drive yourself like a racehorse.
Medicine comes to the rescue
Let's talk about drugs that increase stamina. First of all, I want to put a warning that their use does not pass without a trace. Therefore, think three times, and also consult a doctor before taking anything. They can have this effect:
- mobilizing;
- metabolic;
- mixed.
The drugs of the first group are undesirable, since their prolonged use leads to the progression of various disorders in the body. The second type can be taken for a longer time, but they usually have a rather slow speed of action. Preparations with a mixed effect occupy an intermediate position.