How to develop stamina
Endurance is called the person's ability to withstand high loads for a certain time, which depends on the degree of training of the body. This "skill" is necessary not only for professional athletes or employees of power structures, but also in everyday life. Good physical shape helps in many everyday situations, e.g. at work, during long shopping trip, moving. This is due to the high interest of modern man to the development of good stamina.
Hardy and trained person selects from the mass of good posture, a trim silhouette, no extra pounds. His movements are fast, precise, sure. The changes affect not only the appearance, but also beneficial to the body. The concentration of red blood cells — red blood cells responsible for oxygen saturation of internal organs, increased, significantly improves the condition of the respiratory muscles, strengthening the heart muscle. External and internal changes occurring with the person and become the main motivating factors to becoming resilient.
Perfectly cope with this task helps run. Ancient people, as shown by the studies of anthropologists, was the best runners. They could not just run fast, but to overcome the vast distance. Compared to them, even Olympic Champions would have looked awkward. Of course, many associate such a feature of the ancient with the fact that they were forced to "fight" for its existence, to produce food. Such a judgment is just another excuse for the lazy.
To develop endurance in running is to learn fast and long run, to improve their performance in many sports, including swimming, Cycling, cross-country skiing.
Techniques that contribute to the development of endurance, a lot. The main thing — to find the right motivation. If not, it is nothing but wasting time and suffering from such classes of people will not achieve. First of all, you will need to change their familiar and comfortable lifestyle to active.
Motivated person who wants to be more beautiful and healthy, to make it much easier. When such a desire is absent, then to achieve or simply impossible. To take the next step towards improving their physical form, you should read the important information.
Existing varieties of endurance
The concept of "endurance" has a fairly broad interpretation, but in sports it has clear classification. Decided to allocate two basic types of endurance:
Is the movement and work the muscle tissue. Its development becomes possible due to long-term performance of various exercises.
It is performed without a process of enriching the body with oxygen. All work is done solely by using internal resources. For the development of anaerobic endurance fit high-intensity training, periods of recovery between them short enough.
This division is increasingly valuable for athletes. For everyday life enough to know that endurance is subdivided into General and special. The latter is characteristic of a particular professional activity and its components depend on what kind of work you want to perform. Some people need it for the sole purpose of being in a certain position for as long as possible, and others to get used to working with oxygen deficiency.
How to increase endurance when running?
This question is not something exclusive and of interest even to those who are not going to participate in competitions to win prizes. Thanks to the run, a man gets a chance to tone the whole body, to always be in a good mood.
Recommendations for beginner runners
In order to succeed, newcomers should:
- stick to reasonable — comfortable load level;
- be dealt with systematically, not to misstraining;
- regularly, but gradually increase the tempo distance.
If you follow these principles, the result will not keep waiting long.
The broken rhythm-Craig Beasley
Is the change of pace running. Half a minute you need to run at maximum speed and then go for a quiet walk for 5 seconds. According to the system created by renowned canadian marathon runner Craig Beasley, at a time to do 8 repetitions. To strengthen your body and feel improvements in endurance after only a month, you should train three times a week. Increase the load by performing more repetitions should be gradually.
Interval running method Bart Yasso
System from Manager of the organization "Runner's World Race" suggests a slightly different approach. Traversed distance is divided into segments of 800 m, and the time to overcome their numbers. The race, consisting of several intervals, is arranged once in seven days. The point is to run them in the allotted time, and then add on an interval of 800 meters each week until the entire distance is not overcome.
Stamina for everyday tasks
To be strong and resilient in daily life, improving overall physical performance, all the attention is concentrated on the most frequently used functionality.
Hiking, long walks, running, skating, rollerblading, skiing, Bicycle. The most simple, effective, affordable exercise for each are buckle with a rope. An alternative and much more interesting pursuits alone will be the organisation of team games, e.g. football. Such sports games are incredibly useful, bring a lot of emotion.
The development of muscle endurance you need to perform basic exercises, increasing over time, a number of approaches. Active will have a positive impact on physical condition, mood, state. This does not apply to professional sport, the achievements and regulations which differ from Amateur.
Home endurance training
Among all the exercises available for self-fulfillment, the most democratic and simple is considered to be running. Promotion of healthy lifestyles have led to the fact that running has become not just useful but fashionable.
For runners looking with a certain bit of envy, but only in the warm time of the year. When frosts and snow falls, such physical activity causes many sympathy. However, overcoming snow drifts, and Jogging in sub-zero temperatures give the maximum load for the most effective endurance training.
Anyone not attracted by the prospect of running in the cold can do on a stationary bike or treadmill. The main thing is not to stop training.
Optional purchase sports equipment. Keep yourself in good physical shape throughout the year allow jumping, push-UPS, pull-UPS. The latter can be done on the bar installed in the doorway.
The most important thing
Deciding to become hardy, to start training immediately, not to make long breaks, satisfied with the results achieved. Any halt just detract from what has been achieved.
A few weeks without the usual muscle load will cause a serious loss of functionality. Exercises that a month ago was given most easily be performed with difficulty or does not happen. Therefore, you can not stop.