Endurance training at home. How to develop endurance? Exercises that develop endurance How to develop strength endurance at home

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Endurance is one of the key qualities of an athlete, which is important for both men and women. It is not customary to pay attention to it, however, in fact, endurance can and should be trained. This will expand the body's capabilities and diversify the training program.

About the training program

In total, there are five qualities that are important for an athlete. This is also true for fitness enthusiasts:

muscle strength;
muscular endurance;
flexibility;
cardio training;
quality of physique and proportionality.

Thus, in order for the body to be fully developed and pumped, pay attention not only to building muscle and burning excess fat. Conduct various types of training aimed at developing certain qualities of an athlete.

Endurance is the ability to perform work for a long time without feeling tired. The more you can do physical exercise without reducing performance, the greater the endurance.

This quality of an athlete manifests itself in sports activities which require repeating the movement many times in a row:

running;
swimming;
rowing;
crossfit;
training with free weights, on machines with a high number of repetitions and others.

Fast and slow muscle fibers

Muscles consist of two types of fibers - . The first ones are responsible for strength indicators and power. They overcome great resistance, but get tired quickly. Athletes who want to increase muscle size and muscle mass, train with large scales and a small number of repetitions - this ensures growth fast fibers, which creates a noticeable increase in muscle volume.

Slow fibers, in turn, do not produce much power, but are able to work for a long time without feeling tired. They are responsible for endurance. With the development of slow muscle fibers muscles do not grow in size. Good examples of athletes with developed slow-twitch muscle fibers are marathon runners and cyclists.

Such athletes look thin because they have little fat in their bodies. But at the same time, slow-twitch muscle fibers are highly developed, and they can move for a long time without experiencing fatigue.

Lesson plan for the week

To increase endurance, you need to regularly conduct intense training with relatively low loads. Suitable as exercises strength training as well as cardio training. You can use classic strength exercises, but you need to work with light weights to perform a high number of repetitions.

Here is an example of a weekly lesson program. It includes strength exercises that are performed in a mode of 5 sets of 30 repetitions - in this case they turn into effective movements on strength endurance. It also includes running long distances or exercise on an exercise bike, the duration of these aerobic exercises is 30 minutes.

Monday:

Lifting the bar or;
for triceps;
Barbell press in a standing position on the shoulders;
to work out the abs;
or an exercise bike.

lying down;
for triceps;
on shoulders;
for working out the abs;
Exercise on a treadmill or exercise bike.

Bicep curls with dumbbells;
for working out the chest;
lying down to work out the chest;
- 5 repetitions of 30 repetitions;
Straight abdominal crunches;
Treadmill, exercise bike.

for triceps;
on shoulders;
Straight abdominal crunches;
Treadmill or exercise bike.

for working out the triceps;
Arm curls;
Straight crunches for working out the abs;
Treadmill or exercise bike.

Thus, regular and isolation exercises are suitable for this workout to work the muscles. If you practice at home, replace some of them with analogues available to you.

Working with light weights for a large number of repetitions is not the only feature of this training. If when working to develop strength different groups The muscles are divided by day - for example, on the first day they do the arms, then they are given several days to rest, while training the chest, and - in training to develop endurance, the same muscle can be loaded for several days in a row.

Another feature of the training is that it is better to do the exercises, each of which usually consists of 3 movements. After completing one set of the first exercise, you need to move on to the second, then to the third, then return to the first. Also, a superset can consist of 2 or 4 movements.

Additional exercises

There are many other exercises that can be used in strength and endurance training. To add variety to your workout, add some of these movements into the mix.

Barbell Squat: Grasp a barbell on your chest, then squat with it, stand up and lower the barbell. After this, repeat the cycle.
Lunges with dumbbells: Hold dumbbells in your hands and place them at shoulder level. Walk around the hall with lunges.
Jackknife: Lie on the floor, raise your straight legs up and bend your body with your arms straight up, directing it towards your legs.
: rest your elbows and toes on the floor, keep your body straight and extended in a straight line. Hold the position for three minutes or more.
Running or an exercise bike can be replaced with other aerobic exercises.
: This exercise for increasing endurance is popular primarily among boxers. The duration of jumps for endurance training is about half an hour.
Classes on rowing machine- such a setup can be found in gym not always, but it allows you to effectively train the whole body, giving a powerful load, which will come in handy for developing endurance.
Swimming, like working on a rowing machine, works the entire body. Good exercise to develop endurance, the duration of one session is, as in the case of other aerobic exercise, 30 minutes.
Skis - effective exercise which can be done outdoors in winter. The advantage compared to running and cycling is that the hands are involved in the work.

Nutrition

For endurance training to be effective, provide your body with sufficient energy. It's also important to give your muscles the nutrients they need to recover.

The best option to recharge before training is a meal consisting of light carbohydrates. To do this, use . If you do not charge yourself with enough carbohydrates before exercise, during training the body will consume not only glycogen and fats, but also proteins from the muscles as an energy source.

At other times during the day, eat nutritious meals containing proteins, carbohydrates, vitamins and minerals. When training for endurance, 65% of the diet should be carbohydrate foods. Allocate another 15% to proteins and 15% to fats.

Proper and balanced nutrition will allow you to train intensively and achieve good results in developing endurance and will protect muscles from destruction during exercise.

Well-developed physical qualities are great, especially if they are strength and endurance. It is by these two qualities that one can tell whether a man or a woman is strong. But not everyone can develop endurance, for example, if they exercise at home.

Good afternoon, dear readers. The topic of this article is “”, and in it you will learn what exercises to use to develop endurance and what conditions need to be created for this.

This physical quality You probably now associate endurance with running. I'm right? Yes, you are partially right, but a person can become resilient without running at all, and his respiratory system will even be better developed than that of an ordinary person (usually a developed “breathing system” is directly related to an increase in the quality we are discussing today).

What can we say about such a constant companion of this quality as muscle detail or body relief - they go “shoulder to shoulder,” so to speak. Therefore, by relying on endurance in your exercises, you are pursuing not just one goal, as you think, but several at once. And that is great.

What conditions should you create at home?

First of all, prepare equipment for classes: these can be dumbbells purchased in sporting goods stores, belts with sand inside (weights for the legs, arms and torso), rubber expanders, in the end (bought at a pharmacy), or weights made by yourself - I talk about them in almost every article that talks about home conditions. Have you prepared what you will have to deal with?

If not, and you plan to do exercises with only your own body resistance (for example, push-ups, back push-ups on stools, pull-ups on a horizontal bar), then that’s also good. I’ll tell you a little further how to act in this case.

Well, for now let’s move on to one of the leading problems of this article - what you need to do to become resilient.

Ever wonder why the guys (or girls, it doesn't matter) at the gym do a certain number of sets with a certain number of reps in each? Why not more or less? Why exactly so much? But because a certain number of repetitions and sets corresponds to the development of either physical qualities or the body itself.
So, to develop strength, powerlifters use from 1 to 5 repetitions in 3-4 approaches, bodybuilders for mass - from 6 to 12 in 4-5 approaches.

But those who want to get dry (“lifter” or bodybuilder) - from 15 repetitions or more in 6-7 approaches. This may seem like a lot, but don't panic, friends, ahead of time. In all these cases, the resistance weight of the weights is different. The aspect we are interested in has resistance sports equipment 50-60% (or even less) of maximum weight, which you can only do once.

And here we gradually come to another important point. Before starting home exercises, you need to know what weights and in what exercises you can lift one rep at a time. at this stage. To do this, go to the gym and devote one workout to this, being sure to write down your results.

If this is not possible, then do the following at home: do exercises (with which you plan to develop endurance) and carefully monitor how many repetitions you can do in one approach. If it is more than 25, then the weight of the weights is small, if less than 15, it is too heavy. If you can only do 15 repetitions in 4 approaches (instead of the required 6-7), then you need to reduce the weight of the weights. For such a “tuning” you will need about one lesson.

If I overloaded you a little with information, here is a shortened version:

do 6-7 sets of each exercise with at least 15 repetitions (this is the minimum);
use a weight of 50-60% of the maximum;
rest between sets for 30 seconds to more than a minute - no more, but between exercises
one and a half to two minutes;
frequency of classes 4-5 times a week;
the duration of classes is from 45 minutes to an hour - do not go too far, but little will not give results;
the pace of classes is fast;
eat more protein slow carbohydrates and healthy fats;
get enough sleep.

Endurance exercises

I will not “rediscover America” or “reinvent the wheel.” I may not say anything new for you now, but the truth is that the same exercises are used for strength or endurance - the only difference is what I just described: the number of sets, repetitions, and so on. It is these training parameters that allow you to train your muscles, developing in them the ability to work for a long time.

Moreover, these are the same exercises for women and men. Except that lunges are not popular among men, and pull-ups on a horizontal bar among women.

Therefore, feel free to use various presses - standing, lying, sitting; pull-ups - wide grip, reverse, behind the head; rows - bent over, deadlifts, to the chin; squats - with weights, without them.

Among the isolating exercises you can use: straightening your arms with dumbbells in an inclined position, curling your arms with dumbbells, French presses standing or lying down, forward bends with weights, side bends with dumbbells, plie squats. The list is very wide.

In addition, there are exercises that can be done without additional equipment. Push-ups, squats, jumping jacks. Can’t do a full 6*15 push-up? Do push-ups from your knees after failure. Can't squat that much? So don't squat so low when you don't have the strength.

If we're talking about about pull-ups, then pull yourself up from a chair (with your feet resting on it, without lifting them off) or with an expander tied to the horizontal bar - stand with your feet on it, and when you pull up, it contracts and thereby helps you.

In short, improvise, adapt, because home conditions are not rich in exercise equipment.

Conclusion

ADDITION:

As you probably know, we all have the same set of physical qualities, which are at one or another stage of development and which can be improved throughout life. One of these qualities is endurance, which is responsible for the body’s ability to perform work for a long time without loss of performance, reduction in the pace and quality of the work performed. .

By work I mean physical exercise, although I do not exclude any other type of activity where this same endurance is necessary.

How to improve endurance?

It's interesting to know your opinion. Be sure to write in the comments what you think about this. And I will continue.

On initial stage classes, this physical quality is at a low level. Believe me, this is how it is for an ordinary person, and there is nothing wrong with that. This is fine. But you must admit, it would be better to have a prepared body that can not feel tired for a long time.

It is noteworthy that some bodybuilders claim that anything more than 12 times is endurance. You know, I don’t even know whether to agree with this statement or not - it’s very difficult to verify it yourself. What do you think about this?

So, if your complex, for example, consists of 8 exercises, then in each you will have to perform the prescribed number of approaches and repetitions. Don't be afraid, you will succeed, because the weights are light.

Pace of execution and rest between approaches. You will have to strain yourself - the exercises must be performed quickly in order to cause certain reactions in the muscles (well, there is a consumption of creatine reserves in the muscles and so on - there is no point in explaining the mechanisms of muscle function - it is long and tedious). A burning sensation in the muscles is a direct sign that you are on the right track.

As for rest between sets: it should last no more than a minute - time it on a timer. Between exercises, you can increase your rest by half a minute. It is because of the reduced rest that the muscles will each time faster and faster replenish the expended resources and reserves, thereby developing endurance.

Endurance training. Naturally, to begin with you need basic exercises– they should make up approximately 70% of the total mass. The remaining 30% are insulating and special.

This formula is necessary for both men and women, there is no difference. If you do not understand the types of exercises, then I will briefly tell you:

- basic - involve several muscle groups and several joints. Example: bench press, squats, push-ups. Exception: bending the arms in support from behind;

- isolating - involve only one muscle group and one joint. Example: overhead arm extension with dumbbells, side bends with dumbbells. Exception: bicep curls;

- special - involve several groups of muscles and joints, but are complementary, not developmental in nature. Example: back curl.

At each workout, you should work different muscle groups: one day - some, the next - others, and so on. Let's rest the muscles.

At home

Most of the exercises used in the gym can be repeated at home, having at your disposal only a jump rope and.

Or even use improvised means. By the way, you can also exercise at home, which will significantly improve your endurance.

Let's say in the gym the bench press is done with a barbell. There is no barbell at home, which means you can replace it with dumbbells. A similar principle applies to all basic and most isolation exercises.

Push-ups on parallel bars can be replaced with push-ups on two chairs, with your legs on the third. In general, improvise, adapt to your home environment and create your own set of exercises that suits you best.

To pump up muscles and provide beautiful relief body, it is necessary to develop the strength of muscle fibers and endurance of the body through exercise. There are special classes that develop physical abilities and the ability to withstand stress for a long time.

You can exercise at home or in the gym. Create a set of strength and endurance exercises for yourself, stick to the chosen regimen, and the results will not be long in coming.

Training rules

The training program will be beneficial and will be most effective if you perform training movements, following a number of important rules and recommendations:

Take proper breaks. The body needs rest during training, but do not relax completely, it will be difficult for the muscles to start working after that. It is enough to change the intense load to a calmer and lighter one, for example, perform body rotations and bends.
The training time to develop endurance at the very beginning should not exceed 20 minutes. Increase it gradually. When your body adapts, train for half an hour. Then you can increase the lesson to 40 minutes. As soon as you feel that you are practically not tired while doing targeted exercises, practice for at least an hour.
Exercises for endurance and strength development must be separated. Do not do speed-strength complex on the same day.
Don't overwork yourself or push yourself to the point of exhaustion. Training should bring pleasure and positive emotions. Cultivating resistance to long-term stress should not be perceived as a duty or a sport, it is the basis healthy image life.
Perform breathing movements correctly. It is important that as much oxygen as possible enters the body during training. It oxidizes fat cells and causes muscle tissue be strong and flexible at the same time.

Remember safety precautions wherever you exercise, at home or in the gym. Follow the principles proper nutrition. The menu should contain less sweets and starchy foods, more vegetables, fruits, and dairy products. Control your drinking regime. Practice to your favorite music.

What is the load?

There are two types of endurance: muscular and cardiovascular. The first is how long and at what speed the muscles will contract and recover. Training comes down to numerous repetitions of basic exercises.

Cardiovascular endurance comes down to how long you physical activity the lungs, heart and blood vessels can work. They help develop the ability of these organs.

Endurance exercises come in different directions, the main types are:

Aerobic exercise. This includes activities aimed at actively burning calories and fat, reducing weight, and increasing the functioning of the cardiopulmonary system.
. The bottom line is that a cycle of several, 3-5 exercises, performed in several repetitions, as if in a circle. It is best to do 4-8 circles in one session. Gradually you need to increase the intensity and reduce the training time.
Speed training. They are perfect for increasing the work of the heart muscle. The principle of execution comes down to repeating movements as quickly as possible. Speed training can be practiced when the body gets used to the systematic load.
Special training. Its main goal is to develop the endurance of a specific muscle group. This option is used by athletes involved in a certain sport that requires the ability to withstand the functional load on a specific part of the body for a long time.

A general endurance program should consist of: different types loads. Try different options, monitor the body’s reaction, form your own effective program, tailored specifically to the needs of your body. Exercises must be performed systematically 2-3 times a week.

Types of activities

Developing endurance is beneficial for men, women and even children. By dedicating an activity to aerobic exercise, you will be able to strengthen your heart and lungs, dissolve lactic acid in your muscles, and increase the amount of energy. The following exercises have a similar effect:

Run. It is best to run at intervals, alternating a faster pace with a slower one. You should start jogging with 10-15 minutes a day, gradually increasing the time and distance. You can exercise in the gym or at home on a treadmill.

Jump rope. relieve physical tension in the muscles. You need to exercise for at least 15 minutes every day. You should push off with your full foot; you can practice different jumping techniques.

What else is useful for jumping rope, watch this video:

Squats. They help for development general endurance. You can do squats in classical technique, and also do the “pistol” exercise, when you need to squat on one leg while the other leg is extended forward.

Horizontal bar. Initially, you can just hang on the horizontal bar. Then perform 4-5 approaches, doing the maximum number of pull-ups.

Leg kick exercises. Standing on all fours, you should alternately raise your legs in the back-up direction. You need to do the movement until you feel slightly tired.

Press. not only make muscles abdominal wall elastic and sculpted, these exercises also help develop the body’s endurance, improve breathing, and strengthen the musculoskeletal system.

Tilts, swings, turns - everything contributes to the fact that our body perceives better and easier in the future power loads. Many people are interested in what sports are good for developing endurance? Best options– this is cycling, rollerblading, skateboarding, swimming, as well as any outdoor games.

Efficient scheme

do a warm-up for 5 minutes;
perform jumping ropes, alternating legs (20 times on each);
jump 20 times without a jump rope, with your feet together;
We walk in place for 1 minute to rest and restore our breathing;
squat 30 times;
We swing our legs for a minute and restore strength;
pumping the press (40 repetitions);
kick kicks (2 sets of 15 times);
perform pull-ups (2 sets with the maximum number of repetitions);
run for 20 minutes in or at the stadium;
Raise your arms up and inhale, bend forward and twist in half as you exhale.

Endurance is called a 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 law enforcement officers, but also for Everyday life. Good physical shape helps in many everyday situations, for example, at work, during a long shopping trip, or moving. This is the reason for the high interest modern man to the issue of developing good endurance.

A hardy and trained person stands out from the crowd good posture, fit silhouette, lack of extra pounds. His movements are fast, precise, confident. The changes affect not only the appearance, but also have a beneficial effect on the body. The concentration of erythrocytes - red blood cells, which are responsible for saturating the internal organs with oxygen, increases, the condition of the respiratory muscles significantly improves, and the heart muscle is strengthened. External and internal changes that occur to a person become the main motivating factors to become resilient.

Helps to cope with the task perfectly. Ancient people, as anthropologists have shown, were better runners. They could not only run fast, but also cover enormous distances. Compared to them, even Olympic champions would look awkward. Of course, many associate this feature of the ancients with the fact that they were forced to “fight” for their existence and get food. Such a judgment is just another excuse for the lazy.

Developing endurance in running means learning to run fast and for a long time, improving your performance in many sports, including swimming, cycling, cross-country skiing.

There are many techniques to help develop endurance. The main thing is to find for yourself the right motivation. If it is not there, then a person will achieve nothing but a waste of time and suffering from such activities. After all, first of all, you will need to change your usual and comfortable lifestyle to an active one.

For a motivated person who wants to become more beautiful and healthy, this is much easier to do. When such a desire is absent, it is simply impossible to achieve anything. To take the next step toward improving your fitness, here's some important information to know.

Existing varieties of endurance

The concept of “endurance” has a fairly broad interpretation, but in sports it has a clear classification. It is customary to distinguish two main types of endurance:

Aerobic

Represents the movement and work of muscle tissue. Its development is made possible thanks to long-term implementation various exercises.

Anaerobic

It is carried out without the process of enriching the body with oxygen. All work occurs exclusively through the use of internal resources. High-intensity training with fairly short recovery periods is suitable for developing anaerobic endurance.

This division is more valuable for athletes. For everyday life, it is enough to know that endurance is divided into general and special. The latter is characteristic of a certain professional activity, and its components depend on what kind of work needs to be done. Some people need it solely for the purpose of being in a certain position for the longest possible time, while others need it to get used to working with oxygen deficiency.

How to increase endurance when running?

This question is not something exceptional and is of interest even to those who do not intend to take part in competitions or win prizes. Thanks to running, a person gets the opportunity to keep his entire body in good shape and always be in a good mood.

To succeed, beginners should:

adhere to an acceptable - comfortable degree of load;
exercise systematically, do not miss training;
regularly, but gradually increase the pace with distance.

If you follow these principles, the result will not take long to come.

Ragged rhythm according to the Craig Beasley system

It consists of changing the rhythm of running. You need to run for half a minute maximum speed, and then switch to a calm walk for 5 seconds. According to the system created by the famous Canadian marathon runner Craig Beasley, you need to do 8 repetitions at a time. To strengthen your body and feel improvements in endurance after just a month, you should exercise three times a week. It is necessary to gradually increase the load by performing more repetitions.

Interval running according to the Bart Jasso method

The system from the manager of the Runner’s World Race organization assumes a slightly different approach. The distance run is divided into segments of 800 meters, and the time to cover it is divided into their number. The race, consisting of several intervals, is organized once every seven days. The idea is to run them in the allotted time, and then add 800m intervals each subsequent week until the entire distance is completed.

Endurance for everyday tasks

To be strong and resilient in everyday life, improving overall physical performance, all attention is concentrated on the most frequently involved functional capabilities.

You can take long walks, run, skate, roller skate, ski, or bike. The simplest, most effective, accessible exercise for everyone is buckles with a skipping rope. Alternative and much more interesting option Solitary activities will include organizing a team game, for example, football. Similar sport games incredibly useful, bring a lot of emotions.

To develop muscle endurance, you need to perform basic exercises, increasing the number of approaches over time. Active activity will have a positive effect on your physical condition, mood, and well-being. This does not apply to professional sports, the achievements and rules of which differ from amateur ones.

Home endurance workouts

Among all the exercises available for independent performance, running is considered the most democratic and simple. The popularization of a healthy lifestyle has led to the fact that running has become not only useful, but also fashionable.

Runners are looked at with a certain amount of envy, but only in the warm season. When frost sets in and snow falls, physical activity evokes sympathy among many. However, overcoming snowdrifts and jogging at sub-zero temperatures provide maximum stress for the most effective training endurance.

Those who are not attracted by the prospect of running in cold weather can exercise on an exercise bike or treadmill. The main thing is not to stop training.

It is not necessary to purchase Sports Equipment. Keep yourself in good health physical fitness throughout the year they allow jumping, push-ups, and pull-ups. The latter can be done on a horizontal bar installed in the doorway.

The most important

Having decided to become resilient, you need to start training immediately, do not long breaks satisfied with the results achieved. Any stop will simply undo everything that has been achieved.

Several weeks without the normal exercise of the muscles will cause serious damage to functionality. Exercises that were as easy as possible just a month ago will be difficult to perform or will not be possible at all. Therefore, you cannot stop.