Endurance is the body's ability to perform any work for a long time without a noticeable decrease in performance and its recovery. In many areas of life, it is a key factor.
It plays a special role in sports because it increases the level of physical activity and helps to achieve set goals.
In this article, nutritionist, head of the fitness project fitness.project_jk, mother of 3 children and resident of the all-Russian production center insight.people Kuznetsova Yuliana will tell readers of HERE NEWS in detail how to increase endurance.
Aerobic cardio workouts
This is one of the main ways to develop endurance. Such training is performed in a certain range of heart rate.
For example: running, swimming, cycling. They help to get rid of excess weight and normalize the functioning of the respiratory system.
It is recommended to start aerobic cardio training with light loads, gradually increasing the intensity and time of training - this way your body will be able to adapt and develop endurance.
Interval training
Helps to make the most of time and effort and promotes endurance development.
High-intensity exercise with rest periods is particularly effective, such as running for 30-40 seconds and then slowing down to active recovery for a minute.
We repeat this cycle several times - up to 4-8 cycles in one training day with a gradual increase in load.
Strength training also helps improve endurance.
Regular strength training will help you stay active and cope with physical stress.
For training, it is recommended to use a variety of exercises for all muscle groups, such as squats, push-ups, pull-ups, etc.
Constant increase in load
In order to develop endurance, you need to constantly increase the load on your body.
For example, you can use multiple approaches, including increasing the distance, speed, or intensity of your workouts.
It is recommended to increase the load gradually to avoid overtraining and possible injuries.
Proper nutrition and rest
To effectively develop endurance, you need to support your body with proper nutrition and rest.
It is recommended to eat foods rich in proteins, carbohydrates and healthy fats to provide the body with energy.
Adequate sleep and rest will also help you recover and improve your endurance.
Don't forget that the most important thing is regularity. This is the only way you can develop endurance!
Earlier we wrote about which foods are good for the brain.
Expert: Kuznetsova Yuliana
