4 Ways to Build Endurance
This skill is necessary not only for professional athletes.
Endurance is generally understood as the ability to perform exercises effectively, overcoming developing fatigue. A person who has this skill well developed can zoom in more and not work too hard.
Andrey Chesno walked us through what endurance looks like and shared effective ways to train it.
How athletes act
Professional athletes divide endurance into general and special, aerobic and anaerobic, muscular and vegetative, speed and strength.
To develop your general endurance, you can run, ski or ride a bike.
Exercises for the development of this ability should be performed in zones of moderate and medium power (pulse 110-150 beats per minute), and their duration can reach 60-90 minutes.
Special resistance is divided into speed and speed-force.
For the development of speed endurance, the interval method is used. Athletes often try to cover the distance with maximum intensity. The maximum duration of work in the zone of maximum power (pulse of 180 beats per minute) does not exceed 15-20 seconds.
For the development of strength endurance, a variety of weight-bearing exercises are used. An athlete, working out with weights, repeatedly performs the exercise until significant fatigue.
To develop this skill in games and martial arts, periods, rounds or bouts are lengthened, intensity is increased and rest intervals are reduced.
How to develop endurance:
Non-professional athletes can afford not to work at full speed and train the skill more slowly:
Swimming 200-300 m
This is the most convenient and economical way. They can be practiced throughout the year, since there are swimming pools in all sports complexes or gyms.
Skiing (3, 5 and 10 km)
It is perfect for winter sports enthusiasts. By skiing, you can not only train endurance, but also enjoy pleasant forest or mountain landscapes. It will charge you with good mood and energy.
Cross for 20-30 minutes
In addition to building endurance, running improves heart function. Due to this, the cells of the body are enriched with oxygen.
Cycling over long distances (from 10 km)
Instead of standing in traffic jams on a loaded transport, you can ride a bicycle. If you cycle regularly, you can achieve several goals: saving time, protecting the environment and training your muscles.