In any sport, an important link in the development of athletic strength, strengthening the heart and muscle tissue is endurance training. This training option is based on creating conditions for the late oxidation of muscle fibers, which contributes to their accelerated growth. Endurance exercises cause genetic changes inside muscle cells: they help them to more actively produce carbohydrate metabolism, adapt to increased loads, eliminate inflammatory processes and develop muscle memory.
It is necessary to distinguish classes on the development of strength and endurance. Endurance refers to the body’s ability to physically work for a long time without getting tired, and also to suppress fatigue that occurs during work. A hardy person can perform prescribed actions without slowing down the pace and effectiveness, until the appearance of obvious signs of fatigue. A strong person gives a high-power indicator in a short period of time. Therefore, athletes who decide to engage in endurance exercises, in no case should not give up training to strengthen strength. Both variants of the training process should be combined and complement each other. Almost all aerobic exercises are suitable for developing endurance: running, walking on a simulator, riding a bicycle, jumping rope, aerobics in online store.
What should be the frequency of training?
Depends on what type of training is selected. It is enough to visit the gym three times a week, while gradually increasing the duration of classes. But if running or cycling is practiced, then you can give these exercises almost every day. The main thing is to listen to your body, especially when combining exercises for strength and endurance: if you feel good at the selected frequency of training, it means that it is optimal.
Every week you need to increase the load by 10%. It is important to monitor the pulse and respiratory rate. The pulse should not be accelerated by more than 20% of its value in the normal state of the body. On the first day, ten minutes is enough for training. During this time, you can speed up or slow down, but you cannot stop. Next week, the duration of the exercises must be brought up to 15 minutes. And so add every week until the duration of classes reaches 50 minutes.
Are there any contraindications for endurance training?
Before embarking on endurance exercises, you should consult your healthcare provider, especially if there are any chronic diseases. As for all types of physical activity, contraindications are established for endurance training:
- heart and vascular disease;
- respiratory diseases;
- severe colds and viral infections;
- diseases of the spine and joints;
- serious bone injuries;
- weak and rapidly deteriorating vision.
Types of Endurance Exercises
- The rhythm. The development of clear, uniform, rhythmic movements. Formation of drill step and correct posture.
- Aerobic exercise. Running at different distances, marathon, rowing in boats and canoes, swimming, cycling. Performed to strengthen the heart and lungs.
- Anaerobic exercises. Movements, which are sharp, rapid strikes or jerks. For example, the fight with a punching bag. When performed, the energy of muscle tissue grows without the use of oxygen dissolved in the blood.
- Time exercises. Long and uniform movements with an increase in speed and intensity without the use of simulators and weights. To increase efficiency, they should be alternated with short breaks.
- Cyclic exercises. Long classes on simulators with an increase in rhythm, as well as weight lifting. They are performed to activate the work of all muscle groups.
- Exercises with weights. They mean pumping muscle tissue with sports weights. They strengthen and stimulate the work of the most important muscles.
A set of endurance classes
Optimal for the development of the body’s stamina are training with repetitive actions, during which you need to follow a certain rhythm. It is desirable that as many different muscle groups participate in the movements as possible. The most common of these exercises include:
- Long distance running lasting from 30 minutes to an hour.
- Swimming for at least half an hour.
- A ride on the bicycle.
- Jumping rope.
- Sports games with high activity. For example, football or volleyball.
Mixed exercises are also used for endurance training, when intense actions replace each other, and are also interrupted by breathing exercises and stretching. Among these exercises, the following are most famous and popular:
- Within a minute, hits on a punching bag are practiced, then about three minutes stretching is performed.
- When jogging through a forest or a park, a tree is selected. About a minute, sharp swift blows are made on the branches. After which the run continues.
- Jogging up stairs or a hill. Return down with a calm step or jog. Repeated several times.
- Running for 100 meters at high speed. Coming back quickly. Three minutes to practice blows to the punching legs and arms. Then, stretching is done for three minutes. The complex is repeated several times.
- Intensive running in place for a minute with high knees raised above the floor. Relax with breathing exercises or stretching. It is carried out in several approaches.
- Classes can be complicated. For example, use weights, weighting materials for legs, put a backpack with a load on your shoulders. It is important to remember that endurance training should be regular.