HOW TO DEVELOP ENDURANCE: TIPS AND PROGRAM
HOW TO DEVELOP ENDURANCE: TIPS AND PROGRAM
You do not know how you can improve the ability of the cardiovascular system? Below are the options to improve endurance and improve athletic performance:
TO DO DIF
We recommend that you first conduct training on General endurance. What is the principle? Such training involves training for at least 40 minutes at a moderate pace in order to strengthen the overall vascular and muscular systems. As a result of these exercises, new blood vessels are formed – capillaries – which are responsible for a larger and deeper supply of oxygen to the muscles.
CONDUCT INTERVAL TRAINING
After strengthening the vascular system should begin to improve the efficiency of the heart itself. Interval training involves alternating very short exercises (from 15 seconds to 1 minute) at the fastest possible pace with work at a slow pace. A sharp change in rhythm causes stress, as a result of which the contraction of the heart muscle must adapt to each episode of the change. Thus it is strengthened, with each push directing more blood to the organs. It is for this reason that the heart of hardy athletes beats slower.
TO OPTIMIZER ENERGY RESOURCES
During a long workout, the body draws energy not only from fats, but also from sugars, and therefore, to reach the finish line, it is important to ensure that the reserves of glycogen (forms of reserve of sugars in the muscles) are not reduced. If these reserves are emptied, the body will not take energy from fats, but on the contrary, the energy will begin to flow at the expense of the muscle itself, which can negatively affect the effectiveness.
To increase the volume of this "energy storage", it is very important to eat right and exercise regularly. In replenishing energy reserves primarily involved complex carbohydrates (coming in the form of starch, whole grain bread and cereals), so they should always be on the table. For athletes carbohydrates should be 55% of the diet. Also during training, it is recommended to drink slightly sweetened sports drinks, so that the level of energy reserves does not drop sharply!
HOW TO IMPROVE BREATHING?
To each breathing cycle (inhale/exhale) in the lungs received more oxygen, you can try to increase the volume of the lungs. How? Do the following exercise daily for 10 minutes:
Take a deep breath through the nose, then exhale as slowly as possible to completely release the lungs from the air. To see if your results are improving, count down the number of seconds it takes you to exhale each time. This exercise allows you to increase the volume of the lungs.
HOW TO BUILD A WORKOUT TO DEVELOP ENDURANCE?
To improve your results in terms of endurance, we present a sports program, which includes running, Cycling and jumping rope. To make the results visible, it is recommended to provide at least 2 such classes per week.
After a workout in the form of Jogging for 8-10 minutes and exercises on joint mobility, perform three times a set of the following activities with a 1.5-minute respite between approaches:
Running: do 6 "sprint" accelerations of 15 seconds, alternating them with 15 seconds of slow Jogging.
Strengthening the torso muscles: hold the bar for 30 seconds, keeping the body line as straight as possible.
Bicycle: within 4 minutes at a moderate pace, turn the pedals. After increasing the resistance of the bike take the position of the ballerina (tearing the buttocks from the saddle), with a straight back holding it for a minute. Reduce resistance and sit back on the saddle, this time turning the pedals as fast as possible (work at speed) for 1.5 minutes.
After that, do a half-minute exercise to strengthen the muscles of the torso.
Jump rope: 8 minutes. If you can not stand just 8 minutes, jump for 1 minute with a 10-second respite.
You do not know how you can improve the ability of the cardiovascular system? Below are the options to improve endurance and improve athletic performance:
TO DO DIF
We recommend that you first conduct training on General endurance. What is the principle? Such training involves training for at least 40 minutes at a moderate pace in order to strengthen the overall vascular and muscular systems. As a result of these exercises, new blood vessels are formed – capillaries – which are responsible for a larger and deeper supply of oxygen to the muscles.
CONDUCT INTERVAL TRAINING
After strengthening the vascular system should begin to improve the efficiency of the heart itself. Interval training involves alternating very short exercises (from 15 seconds to 1 minute) at the fastest possible pace with work at a slow pace. A sharp change in rhythm causes stress, as a result of which the contraction of the heart muscle must adapt to each episode of the change. Thus it is strengthened, with each push directing more blood to the organs. It is for this reason that the heart of hardy athletes beats slower.
TO OPTIMIZER ENERGY RESOURCES
During a long workout, the body draws energy not only from fats, but also from sugars, and therefore, to reach the finish line, it is important to ensure that the reserves of glycogen (forms of reserve of sugars in the muscles) are not reduced. If these reserves are emptied, the body will not take energy from fats, but on the contrary, the energy will begin to flow at the expense of the muscle itself, which can negatively affect the effectiveness.
To increase the volume of this "energy storage", it is very important to eat right and exercise regularly. In replenishing energy reserves primarily involved complex carbohydrates (coming in the form of starch, whole grain bread and cereals), so they should always be on the table. For athletes carbohydrates should be 55% of the diet. Also during training, it is recommended to drink slightly sweetened sports drinks, so that the level of energy reserves does not drop sharply!
HOW TO IMPROVE BREATHING?
To each breathing cycle (inhale/exhale) in the lungs received more oxygen, you can try to increase the volume of the lungs. How? Do the following exercise daily for 10 minutes:
Take a deep breath through the nose, then exhale as slowly as possible to completely release the lungs from the air. To see if your results are improving, count down the number of seconds it takes you to exhale each time. This exercise allows you to increase the volume of the lungs.
HOW TO BUILD A WORKOUT TO DEVELOP ENDURANCE?
To improve your results in terms of endurance, we present a sports program, which includes running, Cycling and jumping rope. To make the results visible, it is recommended to provide at least 2 such classes per week.
After a workout in the form of Jogging for 8-10 minutes and exercises on joint mobility, perform three times a set of the following activities with a 1.5-minute respite between approaches:
Running: do 6 "sprint" accelerations of 15 seconds, alternating them with 15 seconds of slow Jogging.
Strengthening the torso muscles: hold the bar for 30 seconds, keeping the body line as straight as possible.
Bicycle: within 4 minutes at a moderate pace, turn the pedals. After increasing the resistance of the bike take the position of the ballerina (tearing the buttocks from the saddle), with a straight back holding it for a minute. Reduce resistance and sit back on the saddle, this time turning the pedals as fast as possible (work at speed) for 1.5 minutes.
After that, do a half-minute exercise to strengthen the muscles of the torso.
Jump rope: 8 minutes. If you can not stand just 8 minutes, jump for 1 minute with a 10-second respite.
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