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 find out what it happens. Mainly, the body's resistance to stress is divided into two types:
1. General, or as it is also called aerobic. It is expressed in the ability of the body to perform a work of medium intensity over a long time.
2. The second type 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 further subdivided into three subspecies:
- High speed. It is expressed by the period of time during which a person can perform certain actions with the proper level of pace and speed.
- Coordination. We are talking about the resistance of the body to motor activity, which is accompanied by the implementation of various technical and tactical actions.
- Power. This type reflects the body's ability to withstand physical activity without losing its effectiveness.
How to develop endurance: methods
To develop aerobic endurance, you need to engage in cyclic exercises. At the same time, all muscle groups should be involved to some extent in the work. Here physical activities such as walking, swimming, cycling, skiing and even simple chopping of wood come to the rescue. For the development of specific types of resistance, competitive exercises are usually needed. So, we will consider the main methods that are used to solve this issue:
1. The method of a uniform nature. The method involves continuous operation in compliance with a constant speed, rhythm and amplitude.
2. The variable method. Here, a successive change in load, speed, or amplitude takes place.
3. The method of repetitions. In this case, the exercise is performed very quickly (up to 20 seconds), then rest and then the load will follow.
4. The circular method. The same as the last point, only in each new approach a new exercise is done.
5. Game method. Endurance develops in the process of a peculiar game. Together with her, the control of emotions also trains.
6. The competitive method. It implies the performance of certain exercises in the form of competitions.
General Resilience Development
It's time to figure out how to develop stamina. It will be about general indefatigability, since it concerns absolutely everyone, unlike the specific one. In addition, for the development of specific endurance, in each sport, different exercises are needed. And sometimes such activities make a person sacrifice their health in order to achieve a result.
Exercises
Stamina exercises are cyclical in nature. They run for a long time (up to 20 minutes), in measured mode.
So, among the best exercises to strengthen the body, we can distinguish the following:
1. Slow but long cross. Its duration can reach two hours.
2. Fast running on shorter distances.
3. Alternating walking and running for several hours.
4. Slow, but long swimming.
5. A game of soccer or basketball.
6. Skiing at a distance of 15 km.
7. Jumping rope series. A series can last up to a minute, and rest between series is 2-3 minutes.
8. Riding a bicycle at a measured pace for long distances.
9. Riding a bicycle at a fast pace for short distances.
As you can see, sports that develop endurance are quite diverse. Therefore, everyone can choose for themselves the most suitable option. Excuses here will certainly be inappropriate. Moreover, endurance sports are absolutely accessible to everyone.
Exercise Rules
1. The gradual increase in load. In the process of training, the body gradually adapts to heavy loads.
2. Systematic. Only if exercises are performed systematically will they benefit the body. It is necessary to strictly follow the procedure and increase the load at each new stage. Do not forget also about the rest.
3. Dimension. Do not forget that only a reasonable approach will protect the heart and blood vessels from overwork and give the desired result.
Nutrition
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 need to consume mainly carbohydrates and fats. Carbohydrates are the best “fuel” for the athlete’s body.
Carbohydrates. Their dose depends on the individual characteristics of the body. The minimum daily intake is 4 grams per 1 kg of body. However, with intense training, this figure rises to 9 grams. Eating carbohydrates in excess is undesirable, because this will lead to the appearance of fat. Actively developing endurance, you need to gradually increase carbohydrate intake and control body weight. Carbohydrate-rich foods include oats, buckwheat, rice, legumes, fruits and vegetables.
Squirrels. Developing endurance, you must definitely eat protein. The daily protein intake 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 found in chicken eggs, fish, venison, poultry and lean red meat.
Fats. The development of endurance is promoted by the use of fatty acids, so fats must be included in the diet. The amount of fat consumed should be 15-20 percent of the total energy burned. You should pay attention to products such as olive and linseed oil, nuts and sea fish.
Do not forget about water. Water is extremely important for any person. It can be used both between workouts and during.
Conclusion
Our body is capable of much and the best way to make sure of this is to develop resistance to stress. A person who has developed strength, dexterity, endurance and coordination is less sick, is always in good shape and good mood, because, as you know: “A healthy mind is in a healthy body”. Such a useful feature of sports as the development of tirelessness is much more important than a pumped-up body or medals hanging on the wall, because it implies the health of the cardiovascular system. So we figured out how to develop endurance, and what it actually is.