Endurance – the body’s ability to withstand intense stress over a period of time. It is required not only by professional athletes or representatives of law enforcement agencies. Moving, working in the garden, long walks, cycling, even long shopping – there are many situations in everyday life when good physical shape is simply necessary. Therefore, the question of how to develop endurance is very important for any modern person.
A trained, hardy person looks different – fit, dignified, without excess weight. His movements become more precise, quick and confident. But the changes don’t end with the look. The number of red blood cells in the blood increases, contributing to the supply of oxygen to the internal organs. The heart muscle is strengthened, the respiratory muscles are improved.
Looking for motivation
A modern person with a huge amount of information can easily develop endurance while running. Anthropologists have proven that ancient people were the best runners on the planet. Moreover, they ran not only quickly (modern Olympic champions would seem clumsy juniors next to them), but also for an extremely long time. One could argue that the ancestors were better motivated – by hunger or sharp teeth behind their backs. But these are excuses for the lazy. Becoming endurance in running means learning to run longer and faster. It will also improve your performance in cross-country skiing, swimming, rowing, cycling and many more sports and activities.
There are many ways to become hardy. But the main thing is the right motivation. Without it, any technique will bring nothing but suffering. After all, you have to get out of the sedentary state, so comfortable and familiar. Now you need to move, become healthier and more beautiful, add years of life and positive moments to yourself. If you are not ready to do this, then you can not read further.
But if you are firmly on the path of physical self-improvement, it will be useful to find out some more information.
Types of endurance
Endurance is a voluminous concept. The types of endurance in sports have long been identified by experts. The classic typology is as follows:
- Aerobic endurance – this is muscle work and movement due to oxygen supply. It develops mainly through prolonged exercise.
- Anaerobic endurance – the ability to perform work without the participation of oxygen. The body uses internal resources here. Anaerobic endurance can be developed by repetitions of high-intensity workouts with limited recovery time.
But this classification is more interesting to athletes. In everyday life, you just need to know that endurance is general and special…
Special endurance is characteristic of a specific professional activity. Its components differ depending on the type of work being performed. Someone needs to hold out in one position for a long time, others need to get used to working in conditions of oxygen deficiency.
How to increase your endurance while running is not an idle question, even if you are not going to win the Boston Marathon. Running is the best way to keep your body in good shape, your weight is normal, and your mood is on a positive wave.
Tips for beginners
Beginners need to adhere to the following principles:
- Acceptability. The load should be comfortable.
- Consistency. Exercise should be regular.
- Gradualness. You need to gradually increase the pace of running and the length of the distance.
Craig Beasley System – Ragged Beats
The famous Canadian marathon runner Craig Beasley recommended the following system: run at a maximum speed of 30 seconds, then make the transition to calm walking for 5 seconds. Do 8 repetitions of these actions per workout with three workouts per week and after a month you can feel the strengthening of the body and increase in endurance. Gradually increase the number of repetitions and the maximum load time.
Bart Yasso Method – Interval Running
Another method was suggested by Bart Yasso, who is the manager of Runner’s World Race. It consists of the following. It is necessary to divide the target distance into intervals of 800 meters, and divide the total time to cover the distance by the number of intervals. Once a week, run a race consisting of several of these intervals, running them in the allotted time. Add one interval every week and eventually conquer the entire distance.
Endurance in everyday life
If you decide to increase your level of general physical development, you want to become hardy and strong in everyday life, work on those functional capabilities of the body that you constantly use. Run, take long walks, cycle, ski, roller skate, skate. Jump rope regularly as it is one of the simplest and most effective endurance exercises. Assemble a small backyard soccer team or any other sport. Sports games not only give a lot of emotions, but also bring real health benefits.
How to increase muscle endurance? Do basic exercises to develop major muscle groups, gradually increasing reps. The overall physical condition will also improve. After all, you go in for sports, and this always brings benefits (this does not apply to professional sports, there are different rules of survival).
The easiest and most democratic way to improve your own physical activity is to start running. Now it is fashionable to lead a healthy lifestyle, so they look at people running with a certain degree of envy. But with the onset of the cold season, envy can be replaced by sympathy or misunderstanding. Running, pulling out the legs of their snowdrifts is not just endurance development, but a real training for a special forces soldier.
If you do not consider yourself to be the latter, you still do not need to be upset. You can also develop endurance at home. A treadmill or exercise bike will help with this. The main thing is not to turn them into another hanger for towels and clothes, but to really do it.
You can do without additional equipment. Regular push-ups, jumping out, pull-ups (a horizontal bar in the opening is the simplest solution) will allow you to keep yourself in shape all year round without money.
The most important
Once thinking about how to become more resilient, and starting to translate your desire into reality, you should never stop. Otherwise, all previous works will go down the drain. Just a few weeks of muscular downtime results in serious losses in terms of functionality. Well-known and seemingly simple exercises will again become unbearable loads. If you have chosen the path of a healthy body, a fit body and a good mood, then follow it to the end.