How to increase the body's endurance while swimming. How to increase physical endurance, strength, speed in running, swimming, wrestling, strength, muscles and develop breathing: means and methods of training the body. Consistency in training

How to increase the body's endurance while swimming. How to increase physical endurance, strength, speed in running, swimming, wrestling, strength, muscles and develop breathing: means and methods of training the body. Consistency in training

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Rod. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of Krasnodar Region according to IPF. 1 category in weightlifting. 2-time winner of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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The date: 2015-05-31 Views: 50 049 Rating: 4.8

Any man doesn't want to increase his muscle mass indefinitely. But everyone wants to endlessly increase strength! And one day a moment comes when the shape of the body and weight are already satisfied, but the strength is not. Why is this happening? Yes, because a real man ALWAYS wants to be even stronger than he is!)) At the same time, many understand that strength is mass. And mass is power. That is, to become even stronger, you need to become even larger. But I don't feel like it anymore. How to be? Now I will tell you some tricks that will help you increase strength without gaining mass.

Natural food

If you do not want your weight to grow, then you need to consume exactly as many calories as you spend. Here you can calculate how much you are spending:. And here are the corresponding and. Nutrition is the main factor keeping weight at the same level. If the calorie intake is equal to the calorie expenditure, then the additional body weight will simply have nothing to come from. In general, everything is quite simple here. Calculate how much you spend per day, and eat approximately as indicated in the menu.

Sports nutrition

From sports nutrition, you will need drugs that do not have a DIRECT effect on mass growth, but have an effect (at least indirectly) on the growth of strength. These are drugs such as: Creatine, although it retains water, but not in large quantities. In addition, the water immediately leaves as soon as you stop drinking it. Ecdysterone or tribulus stimulates the body to produce testosterone. And the higher its level, the stronger you are. Vitamins and minerals give you at least well-being. Which also has a positive effect on your strength. Well, BCAAs - restore muscle structure. It turns out that the use of even all these drugs at the same time will not lead directly to an increase in mass. Although, it can indirectly affect it. However, do not forget that you will be eating in order to maintain weight, and, in theory, the weight should not increase. But these additives will increase the strength noticeably.

Basic exercises

Everyone knows that strength is needed for growth. But they also grow well and mass. What to do? Make a base. But do it with few reps. 1 to 6 reps. Isolation exercises are also needed. But they are needed in order to dilute the base. After all, if you only do the base, and even 1-6 repetitions, then you will quickly wear out not only your musculoskeletal system, but also psychologically get tired. It will be enough for 4 basic and 2 - 3 isolating exercises per workout.

Cardio

A little cardio doesn't hurt. It is needed so that you can convert part of the extra calories (if they suddenly appear) into energy. It will be enough, for example, to run 2 times a week for 30 minutes. This should not affect the growth of strength. However, the risk of typing excess weight will be much lower. If you lead a fairly active lifestyle: you walk a lot at work or you have physical labor, then you most likely will not need cardio.

findings

In the end, I want to say a rather necessary thought. The point is that the growth of strength without the growth of mass is rather limited. That is, you will be able to increase your strength indicators without increasing mass only for the first few months. Until you reach your genetic limit. Then, in order to at least slightly increase the strength, it will be necessary to increase the body weight. In addition, the more trained a person is, the less resources he has to increase strength without increasing weight. For well-trained athletes who, for example, have been involved in powerlifting or other strength sports for many years, it is almost impossible to significantly increase strength without increasing weight. Well, remember that working for quite a long time only for strength is dangerous. First of all, it is dangerous for your joints and ligaments. Therefore, I recommend focusing on strength for no longer than 3 months. And for good, 2 is enough. Then you will need to switch to other goals. Good luck!

By the way, you can order yourself

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A person's endurance characterizes the ability of his body to perform long-term work, resisting physical fatigue. This thing is very useful and, perhaps, anyone would like to improve it.

How to increase your endurance

A hardy person is able to continuously load his body, and this opens up great opportunities not available to untrained people: increasing the intensity of their workouts, long-term use of fat as an energy source, creating a large metabolic response after training, and much more. This article will show you how to increase your endurance by relying on modern sports science research.

What characterizes endurance?

In modern sports medicine there is a VO2 max. It characterizes the body's ability to absorb and assimilate oxygen. It is this value that today is an objective indicator in assessing the prospects and abilities of an athlete, and will also indicate the maximum maximum that the individual under study is capable of.

Measuring VO2 max is much easier than doing things like the rate of fat burning during exercise or the elasticity of the muscles involved in the exercise, for example. By measuring this indicator, you can compare it with others, evaluate, track progress and draw conclusions about its improvement.

VO2 max measurements are taken at sports medicine centers

If you have long been involved in sports related to the active work of the cardiovascular and respiratory systems of the body, then you need to know your VO2 max, and most importantly, to understand whether it grows over time. Otherwise, all this tedious training will be ineffective.

VO2 max is measured at sports medicine centers. You are put on an oxygen mask, you get on a treadmill or exercise bike and start working. By gradually increasing the speed and load (treadmill incline, pedaling resistance), the residual oxygen in the exhaled air is measured. This test continues until you reach the peak load. When the speed and intensity become maximum, when the pulse just goes off scale, you give a command to a specialist and everything will stop. This result will determine your VO2 max.

VO2 max indicators:

Untrained man - 45 ml / kg / min
Woman - 38 ml / kg / min
Famous skier Ole Einar Bjoerndalen - 96 ml / kg / min
Horse - 180 ml / kg / min

Is it possible to increase the body's endurance?

If nature has deprived you of talent in sports and mighty cardiovascular system do not be discouraged. Of course, everyone has a VO2 max. But if you want to increase your body's endurance, you will have to work to improve the VO2 max. Do not expect quick results, do not try to be like famous athletes and do not give up on yourself, even if you are 50 or more years old.

Studies by Norwegian scientists on 4631 people (a solid sample, I must say), carried out in 2007-2008, showed that with a regular application of a training load, the ability to increase VO2 max increases. Another conclusion of these studies was the confirmation of the well-known fact:

Being in good physical shape reduces the risk of cardiovascular disease, problems with the body's autonomic nervous system, and the formation of thrombosis.

How to improve endurance?

Sports physiology gives the answer to this question: "Interval training is the strongest stimulus in the process of increasing endurance." The philosophy of interval training is to alternate between intervals at the limit of your ability in the literal sense of the word, with intervals for rest. For example, 4-8 intervals of a 30 second sprint run with a break of 1-2 minutes light jogging or restorative walking. Running at a uniform pace for 20-30 minutes is also a great workout. Better yet, alternate it all.

I recommend getting to know more closely with. In the article you will find examples of working protocols. Do not bypass the article and about. This is a truly versatile protocol that gives fantastic results, but is suitable for more advanced people in terms of physical capabilities.

High Intensity Training To The Limit Is The Key To Increasing Endurance

One of the most effective ways to increase your endurance is to run over mountains and hills. Trainings for Olympic marathon runners and sprinters regularly take place on the hills. The effort created to overcome an uphill climb raises not only the heart rate to heaven, but also makes the muscles of the legs work to the fullest.

Look for a steep climb of 50-100 meters in your area. Run on it at full power, and go down jogging. Make ascents and descents alternating in intensity, alternately changing the explosive force either on the descent or on the ascent. These mountain workouts give quick results, adding not only endurance, but also power.

Matt Fitzgerald, sports physiologist, argues that increasing endurance requires more than just interval methods training, but also strength (on the muscles of the body, legs and shoulder girdle). In this case, you will gradually build up the capillary network, which will improve the delivery of oxygen to the muscles. By working on yourself, reducing the percentage of subcutaneous fat, choosing specific training methods (interval protocols, high-intensity strength training) and improving the technique of running and strength exercises, you will learn to use your body more efficiently.

Conclusion

Despite the lack of Olympic talent and the presence of a genetic limit, anyone can increase the endurance of their body by achieving a VO2 max of 65-75 ml / kg / min.

The increase in endurance is very noticeable even after 6 weeks of regular training. Do not dwell on the first results achieved. Use the latest advances in sports medicine to improve your performance and your health.

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Swimming and running, cycling and skiing require the ability to perform monotonous physical work for a long time. This quality is called muscle endurance. Its increase is a difficult task that requires the involvement of not only training means, but also special methods of recovery. In professional sports, the endurance period is approximately half of the annual cycle. At other times, athletes work on speed, strength, and technique. In an amateur, the figure can increase to 2/3, since beginners come with very weak indicators. Endurance is useful not only in sports, but also in everyday life - walking several stops, climbing to the 8th floor without an elevator and walking with your child all day.

Endurance depends on three parameters:

The ratio of muscle fibers in the athlete's body. Those athletes who have more "slow" fibers are naturally more enduring;
VO2 max, or the rate of oxygen uptake, is a parameter that measures how quickly redox reactions occur in the body. This parameter is laid down genetically, but it is trainable. High-intensity interval training such as alternating sprints and long recovery stretches, or even circuit training, can increase this parameter;
Lactate or anaerobic threshold is a parameter that determines at what level of load the athlete's body begins to accumulate lactate, and the muscles "clog" and do not allow to perform multi-repetitive work with the same intensity. Work can be done with high intensity for a long time, and then the lactate threshold increases

All endurance parameters are genetically determined, but they are trainable. To increase endurance, training is used very close to what is practiced in fitness for weight loss. This is the ratio of circuit training, running or other moderate to high intensity aerobic work, and recovery activities.

Can muscle readiness for endurance work be improved? Frankly, the fiber ratio cannot be changed, but the athlete is able to develop "slow" fibers through regular training.

Action plan for guaranteed endurance gain

Talk about development physical qualities it is possible only if training, nutrition and rest are combined into a rational plan that allows you to use all elements of the system. Typically, endurance problems occur in athletes who are trying to simultaneously gain or maintain muscle mass, or seriously lose weight.

If the goal is to develop athletic qualities, body recomposition, weight loss, and "pumping" of lagging muscle groups need to be sidelined. Endurance loves quality recovery, good nutrition, and a moderately active lifestyle.

Complete rest... This is not a weight loss workout that requires moving as much as possible every day. If your goal is to improve endurance and athleticism, you should rest on non-training days. Think of something like a sauna and massage rather than long walks, hikes, and outdoor activities. Too much non-training load can lead to disruption of recovery processes.
Eat for recovery... If in ordinary fitness under " proper nutrition»Understand the control over the consumption of carbohydrates, more than is customary in the traditional diet, the amount of protein and an active increase in the amount of vegetables and fruits in the diet, then to increase endurance it will be necessary to increase the amount of carbohydrates. Usually for an hour of training they recommend 50-60 g "above the norm". It's about net carbs. Therefore, athletes who can no longer eat use restorative drinks and special gels. IN normal conditions it is enough to consume about 5-6 g of carbohydrates per 1 kg of body weight in order to fully satisfy your recovery needs. Is there a way to avoid losing muscle mass too quickly? Most sources state that athletes should eat more than 1 g of protein per kg of body weight. In professional sports, dosages are increased to 2 g. A significant part of the norm is best consumed in the form of amino acids.
Alternate between stamina and power work... Power work for running, cycling, or swimming is high intensity interval training. The classic HIIT workout is 30 seconds of maximum speed work, alternating with 1-2 minutes of recovery workout at a low heart rate.
Add strength training... To increase endurance, classic basic exercises are used. There are two methodological approaches. Squats, bench presses, lunges, pull-ups, standing presses, and deadlifts are used exclusively powerfully for 3-5 repetitions in 4-5 working sets, multi-rep work is excluded. This power cycle serves the purpose of strengthening ligaments, bones, and increasing strength and power performance. In sports, it is practiced in the off-season and helps build endurance quickly as training becomes more specialized. Beginners and lay athletes can start with very light weights. The second methodological approach is to try to increase the oxygen consumption of the muscles using strength training. Then the exercises are combined into cycles and performed without rest. This type of training allows you to get rid of quick fatigue, and the feeling that there is not enough air during work.
Eliminate weak points... Running uphill allows you to improve your speed on a flat surface. Workouts that alternate sprinting and running at normal speed - it is better to run in mountainous areas. Using dirt, sand, earth will help you gain power and run well on asphalt. You need to know your weaknesses and eliminate them with the help of special preparatory exercises. For a marathon runner, this can be a run with a different incline, alternating surfaces, or special exercises like running out with rubber, or running up the stairs.
Listen to the music... The musical accompaniment not only allows you to keep the pace, thanks to the rhythm, but also improves your mood. Good music allows you to train with full dedication, and emotionally invest in every training session.
Beet juice... Drinking this drink not only helps to increase the vitamin C content in the body, saturate the body with antioxidants and get additional carbohydrates, but also fight fatigue. There is scientific evidence that beet juice improves stamina by 16%. Many professional marathon runners dine before the race with pasta with beet juice and show good results.
Rational training... The “do more at any cost” approach does not apply to training. It is worth giving all the best only once per macrocycle - in important competitions. The rest of the time, the load should be distributed so that the athlete comes to training fresh and actively recovers in his free time from training.

Trail running, obstacle course, marathons and short distance road races are popular entertainment for the mainstream athletes. People are gradually abandoning "club" fitness in favor of more athletic activities that allow them to develop athletic qualities and get higher loads.

Participating in amateur running events and triathlon requires significant endurance. Often beginners start running, swimming or pedaling to the point of exhaustion, but this does not help to become more enduring at all. The reason is a banal lack of strength indicators. Muscles work not in "endurance", but in "power" mode. It is very easy to “treat” it - you need to combine different types of training in your program and not forget about strength training.

Race of Heroes runner coach Will Torres notes that overall performance is important, not just pure endurance. If your legs are strong, any adventure race can be much easier to run than when strength is not exercised. Torres has developed 7 principles, the knowledge and combination of which will lead to improved performance in running, swimming, cycling and adventure racing.

Torres argues that crossfit training is more appropriate for racing enthusiasts, rather than the classic muscle building in the gym. He suggests combining heavy bench presses, deadlifts, pull-ups at about 70-80% of one-rep max, and strength-endurance exercises such as running at top speed for a distance of about a kilometer. You need to choose several complexes that would allow you to recover for your running workout the next day. Usually, strength training is not a priority in the plan, therefore they are performed no more than 2-3 times a week, and they try to keep it as short as possible. The complexes can be taken from the main page of the crossfit.com site, or even come up with it yourself. Torres suggests alternating a minute of pull-ups, a minute of the bench press and a 1 km run, or a minute of rope exercises and squats, an army press, and a crunch on the press.

2. Do strength exercises without rest

Endurance training differs from pure strength training in that the rest periods are as short as possible. If in ordinary workouts we rest either for 30-90 seconds or until complete recovery, then these complexes should be done until complete muscle failure, when breathing becomes disordered, and the muscles burn so that there is no way to continue. Torres suggests repeating a set of 10 bench presses, squats, pull-ups, and crunches for as long as you can physically.

3. Keep the pace

High speed strength training - good way not only improve endurance performance, but also support muscles. This allows you to actively progress in both running and adventure racing. The easiest way to keep pace is to keep track of it or by doing exercises accompanied by vigorous and active music.

4. Make a "base"

Basic exercises allow you to use more muscles, promote strength development, and prevent you from losing muscle mass too quickly. Of course, isolation movements are easier to do if the muscles are loaded or there is an injury, but regional training is not very useful for developing general endurance. He has a different goal - injury prevention and movement correction.

5. Avoid adaptation

The body adapts to typical endurance exercises the fastest. If for the growth of strength indicators we need 12 weeks on a fairly monotonous plan from basic exercises with a minimum inclusion of isolation training, then for endurance we will have to alternate movements. Torres encourages cyclists to start running ladders, runners to swim, and so on. If you include 1-2 cross-training workouts in your plan, the body will not have time to adapt and the results will be higher.

The simplest hybrid exercises are lunges with simultaneous lifting of dumbbells for biceps and front squats with a barbell press. These movements use a lot of muscles and are good at improving endurance when included in a multi-rep training program.

In the professional training of athletes, plyometric or explosive exercises take a large place. They contribute not only to the development of speed qualities, but also allow you to maintain muscle mass, have a more beneficial body composition and develop endurance. Plyometrics starts with simple squat jumps and can progress to pedestal jumps. Plyometrics can be performed in push-ups and other movements.

How to improve running stamina for a beginner

Beginners have two problems - poor results due to lack of experience, and a high risk of injury. Both stem from little training history and modest muscle development. In this regard, it is much easier for those runners who come from other sports or fitness. Often beginners try to carry out a large volume of training without proper recovery, and "drive" themselves to a high pace of training, and too long duration of training. All this leads to overloads and injuries, and not to high sports results. Beginners should do the opposite - gradually build endurance, develop technical skill, and strengthen muscles to avoid injury.

Stress-free heart workout

A big problem in running work is the increased load on the musculoskeletal system and joints. Beginner runners often perform too much volume and sustain accumulative injuries on their own. early stage career. This can be avoided by using methods to increase aerobic endurance without punching in your workouts.

You can reduce the shock load on the musculoskeletal system by exercising on an elliptical trainer, running in water, or pedaling a bicycle or trainer. The elliptical machine is used in both the rehabilitation of injured triathletes and in the training of fitness athletes, but novice runners ignore it. In fact, it is enough to keep the speed above 90 steps per minute, and the aerobic load will be significant. One cross-training on an elliptical machine per week will not only save joints and ligaments, but also strengthen the muscles of the back and upper shoulder girdle.

Using water jogging in training programs allows you to combine high-speed and power work. They start running in shallow water, at knee level, and then dive deeper and use more "power" running. The advantage is that the water supports the body and the spine is de-weighed, and the shock load on the knees and ankles is also reduced. When running in the water, it is important to maintain a pace of about 150 steps per minute so that the workout is not too easy.

Using a stationary bike or regular bike is a classic endurance training. When a person pedals, his hamstrings and quads are actively working, but the spine and joints are not overloaded.

Cross-training is not intended to replace running workouts, but to complement them so that a person can get more aerobic activity without the risk of overtraining and overloading the joints.

Consistency in training

Sequential training should meet the goals of a combination of adequate exercise and recovery. Training for 30 minutes 3-4 times a week is a sufficient volume for a beginner. How to progress? Over time, you will need to reduce the intensity of one of the workouts and increase the volume, that is, the time under load and the size of the distance run. This approach allows you not only to improve your running technique, but also to avoid injury. Beginners should also practice 1 cross-training workout per week, and not forget about strength training.

Consistency of effort allows you to build endurance for running much better than working to your limit. Beginners progress quickly, so an increase in distance run by 2-4 km per week can be an adequate measure of progress. But experienced trainers recommend progressing extremely consistently and by gradually increasing the load. It is not necessary to add the notorious 2 km to the distance every week, you need to track your health and focus on it too. But the goal should be progress, not just walking the same distances from week to week.

Beginners should not get carried away with tempo training and force progress. Even with moderate mileage, the risk of injury if exercising at extreme speeds is too high.

Don't forget the importance of strength work. It will help you avoid injury and will be a good starting point for speedy results in the future. Beginners can do bodyweight strength training after their main running workout, or go to the gym a couple of times a week.

The basic exercises for a runner are:

Squat with different stance of feet and barbell position - on the back, on the chest, over the head;
Deadlift or deadlift from the floor, if physically possible. Many do not recommend movement during the lowering phase, but advise only to raise the barbell, and then drop it onto the platform;
Pull-ups with and without weights - beginners can perform the "Australian" version, when the feet are on the floor, and the ribcage touches the bar;
Bench press standing (army) and lying, the latter is often ignored, but completely in vain, since it not only develops the shoulder girdle, but also allows you to use the legs and core muscles;
Planks and crunches on the press - help stabilize the center of the body;
Lunges - the main "auxiliary" exercise for running, trains endurance and power at the same time.

Is it necessary to do isolation leg exercises in the simulators? Depends on the condition of the athlete, and the development of his muscles. Most Western coaches do not recommend this, except perhaps a knee flexion and extension workout with an elastic band.

A runner's success depends on how consistent he is over the long term. Neglecting strength exercises leads to constant pain, and does not allow you to realize yourself as an athlete. Therefore, strength training should be at least as regular as running training. But the peculiarity lies in the fact that the restoration must be complete, and the "intersection" of the restoration processes is not permissible.

The basis for endurance growth is a plan that combines cross training, running training and strength work, which is balanced enough to suit the specific athlete in terms of load.

You need to understand that the growth of endurance does not happen overnight. Popular fitness sources say it takes about 10 days for running to work. But it will only be cheerfulness and good mood. You cannot prepare for a marathon in 10 days. The nature of long distances is such that they will always feel difficult to traverse. Fortunately, they will become easier if you practice endurance training regularly.

How long does it take to run a long distance from scratch? It will take weeks and months for stamina to develop. Most people will take about 10 months to run a half marathon or marathon. It matters a lot what way of life was before training, and what a person did in parallel with his sports career. The level of stress in everyday life is of great importance, but it is underestimated. Many people cannot run efficiently precisely because of the presence of multidirectional tasks at work and in life.

Before starting regular training, you need to honestly assess your level. Who are you, a person who started running to increase their level of activity, and not yet able to run even 5 km, or a completely experienced athlete who switched to running from another sport? Consider this when making your plan.

The distance cannot be overcome if there is no long running skills. Most experts believe that overtraining and injury can lead to overtraining and injury, but there are adequate parameters. For example, if you increase the duration of your workout by just 10 minutes every week, and run 1-2 km during this time, you can prepare for a marathon in a year. Of course, some weeks will fall out of the process, because progress cannot be linear. But trying to improve your performance is still necessary.

High-intensity running is doing the same distance as usual, but at a higher speed. Beginners can shorten the distance, but not at the expense of speed. This running option relieves ligament and joint problems, stiffness, and slow pace. The techniques for increasing the intensity of running include not only the inclusion of high-speed segments, or a faster pace at a familiar distance. The athlete can concentrate on running on an unfamiliar surface, such as sand or dirt, and not do it too often, for example, 1-2 times a week. Many people choose to run up and down stairs to increase the intensity of their workout. In sports, running uphill is also often used.

Eat right

For good progress in running, more than 55 and up to 60% of the daily energy value accounted for carbohydrates. It is preferable to obtain it from sources such as brown rice, pasta from durum wheat, buckwheat, oats, millet. Carbohydrate energy is fuel for muscles and shouldn't be low. Can you eat sweets, fruits and simple carbohydrates? Yes, this is a promising source, but in order to avoid dips in energy levels, it is recommended to make the basis of the diet not simple, but complex carbohydrates. How many sweets can you eat? It is advisable to keep to a healthy minimum, such food does not contain many nutrients and does not contribute to recovery. It only raises the "morale" of the athlete.

First of all, you need to observe simple rulesthat belong to a healthy lifestyle. When a person leads the rhythm of life that supports him, the body automatically becomes more resilient. The same applies to habits. Of them, you need to cultivate useful ones, and try to avoid harmful ones.

So, let's dwell on this point in more detail. What can increase the endurance of an ordinary person? And how, in what ways to increase the body's endurance?

Healthy and sound sleep.

Many people notice that when you get enough sleep, life is happy, despite the difficulties. And when you experience constant lack of sleep, it is impossible to perform even simple operations. And if you touch endurance, it gradually decreases when the possibility of full sleep does not exist.

To ensure yourself a normal and full night's rest you need:

go to bed on time, that is, live in accordance with the biological rhythms of nature. Some people are larks, some are owls, and some are pigeons. Larks need to go to bed early to sleep. But they wake up early too. Owls are distinguished by late falling asleep, as well as by the same awakening. Pigeons usually don't care, they are somewhere in the middle between owls and larks.
if a person knows what kind of "bird" he belongs to, then he can use the right time for active physical, psychological and mental stress. For larks it is better to be active in the morning hours, for owls - in the evening and even at night, and for pigeons - in the morning and evening, after rest.
it happens that a person's biological clock is knocked off. This can be due to family upbringing - early waking up for owls or late bedtime for larks. Then the person does not know himself and acts according to the addiction. Such mockery of oneself leads to the expenditure of the reserve forces of the body, which does not have the best effect on health. Therefore, you need to study yourself and change your habits in the direction that suits a person more.
for a full night's sleep, you need not to overwork yourself at least two hours before leaving for the kingdom of Morpheus. A leisurely pastime, reading, watching light programs and films, communicating with pleasant people, engaging in your favorite hobby, which calms and gives strength, will help best of all. All negative measures, resolution of conflict situations, difficult work, and so on should be left for the time when the person is full of energy and can resolve all issues in the best way without injuring himself.

Eating a lot pure water.

Many people know that we are eighty percent water. But not everyone realizes that the lack of fluid in the body makes us feel tired. Also, insufficient intake of water in the body affects the level of endurance, reducing it. This also applies to physical endurance and psychological.

In addition, many people are aware that our brains need glucose to function well, actively, and long-term. But not many people know that the brain, first of all, needs water, and then glucose and other energy.

Therefore, in order to stay always in shape and be hardy, you need to drink a lot, and it is water - at least two liters a day.

Proper nutrition.

Good nutritious food is a guarantee of a good quality of life and excellent human endurance. The article tells about products that help to increase the body's energy potential and improve its health.

It is also important not only to use healthy foods in your diet, but also to avoid harmful ones. Foods such as fried, smoked, pickled, spicy and excessively fatty should be prohibited. This applies to flour and sweet. But vegetables, fruits, berries, herbs, cereals, fish and lean meat should be constantly present in the diet.

It is equally important to observe the regularity of food, and also eat a little, but often. Food eaten in large volumes does not cause anything other than poisoning the body and reducing its energy parameters.

No bad habits.

It is not for nothing that athletes are prohibited from smoking and drinking alcohol. This reduces endurance and impairs the physical performance of the body. Alcohol includes all drinks, including low-alcohol ones. What you can sometimes afford is a glass of natural, unfortified red wine. Such a regime is also suitable for an ordinary person - the individual will become healthier, and therefore more enduring.

Gentle household exposure.

We do not attach importance to those microwaves that constantly affect our body and psyche. But in vain. Constant irradiation from computer monitors, TV screens, remote routers, mobile phones has a depressing effect on the human body. Which manifests itself in a decrease in energy tone, deterioration of well-being and health. All this directly affects the level of a person's stamina.

Therefore, in order to improve all health indicators, it is imperative to avoid exposure to the above waves for several hours a day. This can be best achieved at night. So, turn off your routers and mobile phones while you sleep to replenish your strength and energy.

Physical activity.

Feasible, but not tiring physical activity is the key to improving endurance. These types of physical education include walking, running, cycling, swimming and exercising. Aerobics, fitness classes, gym visits and dancing are also good.

We will talk about increasing physical endurance in the corresponding section.

Breathing practices.

Strelnikova's breathing exercises, Buteyko breathing, yoga breathing (full, rhythmic and cleansing), as well as qigong techniques related to this issue - all these practices contribute to the improvement of aerobic and anaerobic indicators of the body. They - these indicators - are directly related to improving a person's stamina.

Meditation and psycho-training.

There are cases when people, through self-hypnosis, were able to get rid of serious diseases. For example, Mr. G.N. Sytin, being in serious condition and bedridden, was able, through systematic training in self-hypnosis, to get out of bed and begin to lead a full life.

Also, meditation is useful for strengthening the psyche, relieving excessive stress and gaining access to the hidden reserves of the human psyche.

Yoga, qigong and other oriental practices.

People are aware of the miracles of endurance, which are demonstrated, for example, by Tibetan monks. They can run tirelessly and take a break for several days. Yogis can withstand extreme stress and various physical stresses for the body, for example, lying on nails. All this is achieved through the systematic and long-term application of Eastern energy practices.

Of course, modern man without the need to sleep on the tips of nails or run around the clock. But increasing your endurance is the task of every normal person. Therefore. It is worth finding a good instructor and doing yoga or qigong.

A psychologically healthy environment at home and at work.

Nothing is so exhausting and does not use up the reserves of the psyche as an unhealthy environment in a home circle or in a work collective. And mental exhaustion causes physical exhaustion and, accordingly, significantly reduces endurance.

In order to improve your psychological state, you need to improve relationships at home and at work. And if positive changes are impossible, change the place of work and marriage partner.

Recurrent stressful situations that have a positive resolution. The famous psychophysiologist Hans Selye has long established that small portions of stress affect the development of a person's physical and mental endurance. It is helpful to sometimes immerse yourself in situations that require the production of adrenaline. But they must necessarily end positively and not be long in duration.

Endurance drugs

Of course, the best way to increase mental and body endurance is natural. Using nutrition, exercise, psychological training, meditation and energy practices.

But it happens that in any situation it is vital to increase endurance quickly and efficiently, in a very short period of time. In this case, they will come to the rescue medical drugsthat increase endurance. It has been noticed that the means of the new generation of such means are already noticeably more effective, safe and versatile.

All drugs are divided into four main groups according to their main action:

Exhausting or mobilizing.
Not wasting or metabolic.
Mixed action.
Having a secondary positive effect that affects the increase in performance.

Let's take a closer look at each of the types of drugs.

Depleting funds

Many people know them and use them in normal daily practice. Therefore, the influence of caffeine, as well as psycho-modulators - phenamine and sydnocarb is known to a fairly large number of people. Especially popular is caffeine, which is found in coffee and tea, as well as in many endurance drugs.

These substances activate the mediator link and involve the reserve forces of the body in operational life and energy-supplying tasks. This does not pass without leaving a trace for the body and psyche. Resources are depleted, and a person becomes more vulnerable.

Preparations that contain the above components from the world pharmaceutical industry have the following names: Pyridrol, Sidnofen, Mezocarb, Meridil and other medicines similar to the above. These medicines are famous for their side effects, as well as a whole list of contraindications. One of them is the dependence of the mind and body on the state of fatigue, as well as an increase in the recovery period after the end of taking these drugs.

Metabolic or non-depleting drugs

There are several types of drugs among them:

steroid - Retabolil and Stanazol,
actoprotective - Tomezol, Yakton, Bemitil,
nootropic - Piracetam and Acefen,
non-steroidal anabolic - Riboxin,
adaptogenic - all medicines that include ginseng, eleutherococcus, rhodiola rosea, maral root,
substrate and energy-source compounds - macroergs, vitamin complexes, vitamin-mineral complexes, preparations with amino acids.

This group of drugs does not worsen the health of the person who takes them. On the contrary, it helps to strengthen the reserve of forces of the mind and body. They can be used for a fairly long period of time. Of course, there are contraindications to their use. But you can find out about them by carefully reading the instructions or talking with a specialist.

Mixed-action drugs

The most popular and well-known medication is Dexamethasone, although there are drugs similar to it. It belongs to the group of synthetic glucocorticoids, which stimulates the synthesis of glucose in the liver. It does this through the metabolism of amino acids, during which glucose is formed.

Dexamethasone is characterized by its effect on cells, when the latter begin to consume less glucose. Thus, the anti-insulin effect in the body is activated.

The drug helps to reduce the rate of delivery of amino acids and reduces the amount of proteins produced in the muscles. This effect leads to a decrease in the impact of pain and an increase in overall body endurance. In addition, Dexamethasone has an effect on the production of proteins by the liver. Therefore, triglycerides begin to circulate actively in the blood.

When taking this group of drugs, the following can be observed side effects - appearance muscular dystrophy and the occurrence of osteoporosis. There is also a suppression of immunity, which is expressed in a slowdown in the production of antibodies by the body. In addition, connective tissue starts to form worse and slower.

Drugs that have a secondary positive effect on the body

Such medicines have a positive result not only on a person's endurance, but also on his performance. Also, the drugs have been observed to remove some of the negative symptoms associated with deteriorating health.

For example, for angina pectoris, it is useful to take drugs containing nitrates. They increase the level of performance of these people and affect their well-being.

Radioprotectors are indicated for admission to persons exposed to large doses of ionizing radiation.

Endurance foods

It's no secret that regular food can be a medicine. The ancient Greek physician Hippocrates mentioned this. Therefore, it is possible to activate the body's reserves and teach it to be more enduring with the help of certain foods.

What are these miraculous drugs? Probably, they are not as affordable as you would like? An inexperienced reader may think so and be mistaken. Because endurance-enhancing foods are at our fingertips. Of course, their cost ranges from very affordable to high. But it must be borne in mind that not all products, which will be described below, must be consumed in large quantities. Therefore, having once bought a certain amount of "utility", you can stretch their use for a long time.

So, here's a list of healthy foods that can increase your body's endurance:

Freshly prepared vegetable and fruit juices

It is known that carrots, pumpkins, beets and apples, as gifts of nature available in our area, increase immunity and strengthen health. And if you prepare a tasty and, most importantly, a healing drink from them, then their beneficial properties will increase several times.

You can come up with various combinations of fruit and vegetable juices. For example, a carrot-beet-apple drink tastes good. Especially when the beets and carrots are sweet and not bland. You need to take one part of beets, two parts of apples, two parts of carrots, pass all the ingredients through a juicer, and that's it - the stamina cocktail is ready.

It's worth experimenting with the different juice options. For example, prepare yourself for breakfast pumpkin-apple fresh, or carrot-apple, or even beet-apple. In the latter version, you need to take one part of beets, and three parts of apples. Carrot and pumpkin juices are good on their own, in their pure form.

Tomato juice is also worth mentioning. This drink contains a lot of antioxidants, such as lycopene, which help remove free radicals from the body.

What explains the effect of freshly made juices? And the fact that the amount of vitamins and minerals inherent in fruits and root crops passes into a liquid, that is, squeezed juice. And the liquid itself is absorbed very quickly - within fifteen to twenty minutes, the effect of the juice will be noticeable. And precisely, to improve the well-being and physical parameters of the body, including endurance.

Lovers of the exotic can pamper themselves with citrus juices or their mixtures. Fresh orange juice, orange-apple cocktail, orange-lemon juice are the most popular stamina-boosting drinks. Possessing, moreover, excellent taste.

Green cocktails

A fairly new trend in dietetics and a healthy lifestyle has opened green cocktails for us. What are these drinks and why are they so beneficial for increasing endurance?

To prepare green cocktails, you need any garden herbs - parsley, dill, lettuce, spinach, cilantro, and so on. Wild vegetation with useful properties is also suitable - nettle, dandelion, runny and other useful plants. The greens for the cocktail are torn by hand and put into a cup from a blender, and then finely chopped. After that, pure water is added to the cup, and the raw materials are mixed again.

The taste of the drink turns out to be specific, and therefore, to improve taste, some fruit is added to greens and water. It can be banana, apple, orange, and summer fruits - apricots, peaches, plums. Various berries are also good - strawberries, raspberries, and so on.

From the above list of cocktail products, it is clear that their chemical composition diverse and rich. And the drinks prepared with their help can be confidently called energotonics, that is, they increase the energy level of a person. Endurance and energy reserves are directly related, therefore, to increase the body's performance, it is important to fill it with similar foods, meals or drinks.

Walnuts

IN ancient greece walnuts were forbidden to ordinary people. Because, according to the Greeks, they made a person smarter. Indeed, the rich composition of fruits affects not only the intellectual activity of a person, but also his health and immunity, as well as general endurance. It has been noticed that if you supply the diet of people with increased physical exertion with walnuts, then the loads will be more easily tolerated.

Dried fruits

We can talk for a long time about the benefits of dried fruits. And for good reason. The most useful of them are raisins and dried apricots. And this is no coincidence. Grapes are one of the fruit leaders in terms of nutrient content, like apricots. It is appropriate to use to increase endurance not only dried fruits of foreign origin, which were dried in special factories. Local drying is also good and relevant. You can make compotes from it with the addition of honey. And drink these healthy drinks regularly. Granny's "drying" includes not only apricots, but also apples, pears and plums.

But among the foreign dried fruits, in addition to the above, can also include prunes with figs and dates. Four to nine dates a day were a favorite food of one of the eastern centenarians, who was also distinguished by excellent health and endurance.

Citrus

Lemons, oranges, tangerines and grapefruits contain a large amount of vitamin C. This vitamin is indicated under heavy loads to strengthen a person's immune forces and general endurance.

Fresh fruits, vegetables and herbs

We have already talked about freshly made juices, as well as about green cocktails. But there are fruits and other gifts of nature that are useful in and of themselves, in their pure form. The most important foods include spinach, parsley, celery, dill, watercress, arugula, carrots, cabbage, beets, tomatoes, apples, grapes, cherries, apricots, plums, pomegranates, and bananas. And red berries - cherries, raspberries, cranberries - help to increase the pain threshold, for example, in athletes. Experts advise taking sugar-free berry fruit drinks instead of plain waterto improve endurance.

Honey and beekeeping products

One can compose sagas about the chemical richness of honey. The same applies to beekeeping products - pollen, bee bread, honeycomb, and so on. It is noticed that two tablespoons of honey, taken on an empty stomach and washed down with water, strengthens the entire body, including the general endurance of a person. And a glass of clean water with honey dissolved in it and lemon juice tones blood vessels and improves the functioning of the cardiovascular system.

Mix of dried fruits with nuts, honey and lemon

Based on the foregoing, you can combine the beneficial properties of some products into one very healthy dish.

Take one hundred grams of raisins, dried apricots, prunes, figs, walnuts, honey and lemon. Everything is thoroughly crushed and mixed. Then honey is added to the mixture and the mass is mixed again. The drug is stored in a glass jar in the refrigerator. And taken one to two tablespoons twice a day half an hour before meals.

If you regularly use this "dish" you can not only increase endurance, but also improve the activity of the cardiovascular system, as well as raise the level of hemoglobin in the blood.

Ginger

This root vegetable, mixed with something to dull its pungent flavor, can work wonders. With regular use of ginger, muscle tension can be released more quickly, which directly affects endurance. Pain syndrome is also amenable to adjustment, which is associated with endurance with intense physical exertion.

If you regularly consume ginger with honey, you can increase your immunity and overall resistance to disease.

Sprouted wheat

Such wheat is a source of the most important vitamin E, which is called the vitamin of youth and health. Thanks to him muscle tone a person is always normal, which directly affects his physical endurance.

Green tea

This drink is considered healthy, especially if you drink it yourself, without added sugar. It contains substances that stimulate the cardiovascular and nervous systems. Thanks to this, the general tone of a person increases, and he begins to experience a surge of energy and an increase in efficiency.

Green tea also works. But it is less beneficial to human health.

Coffee

Chicory

Chicory is used by health lovers instead of coffee drinks. Because it also stimulates the nervous system, but does not have the negative properties of coffee.

Stamina Enhancing Substances

The list of endurance-enhancing substances is as follows:

Stimulating psychomotrics - caffeine, sydnocarb and phenamine.
Actoprotectors - benzimidazole and its derivatives.
The amino acids are L-isoleucine, L-leucine, and L-valine. They also include L-carnitine amino acid, phosphocreatine, creatine monohydrate, L-glutamic amino acid, glutamic acid. No less important are methionine, phenylalanine, tyrosine, taurine.
Complexes of vitamins and minerals.
Also good are the substances found in ginseng, rhodiola rosea, eleutrococcus, lemongrass, maral root.

Many of the listed substances are included in endurance formulations and are also available separately. To start using these drugs, you must be examined by a doctor and follow all the instructions given by a specialist. Even taking vitamins and complexes mixed with minerals on their own can lead not to an improvement in health, but to its deterioration. Substances that increase endurance can be "double-bottomed" - to help someone, and to harm someone. And also to activate chronic diseases that are not in acute stage and do not greatly interfere with a person's life. In general, take care of your own health and listen to the opinion of professionals.

Endurance pills

Pharmacology, as you know, does not stand still. The achievements of modern science can be used to increase the energy level of the body. Endurance pills are represented by the following names:

Phenotropil.
Caffeine benzoate.
Picamilon.
Sydnocarb.
Erythropoietin hormone.
Aykar.
Ostarine.
GW - 1516.
TV - 500.
Esaphosphine.
TAD-600.
Phosphaden.
Riboxin.
Ubicon.
Vitamin B 13 or orotic acid.
Elton - differs in the content of bee pollen, extract of electrococcus roots, vitamins C and E.
Leveton - contains pollen, vitamins C and E, as well as Leuzea root extract.
Carnitine.
Glucose.

How to improve running stamina?

When running, the correct psychological attitude and the observance of the optimal breathing rhythm are very important. It is also necessary to remember about the gradual increase in loads. Otherwise, you can hurt yourself and create health problems.

There are several ways to improve your running stamina:

For weakened people, start with minimal training, with breaks in between. For example, you can run for thirty seconds and then walk at a calm pace for four and a half minutes. This must be repeated eight times. And be sure to train regularly - three times a week.

Next, you need to gradually and second to second increase the running load, and reduce the duration of rest. With this approach, you can achieve a long run without interruption, for example, for half an hour after nine or ten months.

For more advanced runners, you can increase the load by week. For example, at the end of the week you need to run one kilometer more. This should be done for three weeks in a row. And on the fourth - to pause and give the body an opportunity to rest and recover. In the fifth week, you need to start training again and again increase the weekly load per kilometer.
You can use the technique of long and slow running. To do this, you need to run ten kilometers at a pace slightly above the average for a particular person. If, for example, a runner covers one kilometer in seven minutes and thirty seconds, then he should now train by running 1.25 times faster. IN in this case the speed will be nine minutes and twenty-three seconds.

How to improve physical endurance?

Athletes have their own secrets to increasing endurance. Their trainers and consultants know about it. But how to increase the physical endurance of an ordinary person? The answer to this question is: "Training, training and more training." But these workouts must be organized correctly, without compromising health.

An independently organized lesson should include three parts: preparatory (or warm-up) - general warming up and special; main and final.

The general warming up part includes walking for two to three minutes or jogging slowly for eight minutes. It also includes exercises with a general developmental character, aimed at all muscle groups - swinging arms and legs, bending and turning the body, squats, and so on. Exercises begin with the shoulder girdle, then the turn of the torso comes, and at the end - the legs.

A special section is designed to prepare for the main section. Here are the individual elements from the main part of the exercises. Thus, the body adjusts itself muscularly, psychologically, and energetically to fulfill the forthcoming load.

In the main part, the whole range of physical exercises is performed, which are aimed at improving speed, strength and endurance.

The final part is best done in a slow run for three to eight minutes. At the end of the run, you should switch to walking, which should last from two to six minutes. After you finish walking, you need to do a series of relaxing exercises that are combined with rhythmic and deep breathing.

In terms of timing, the preparatory part lasts from fifteen to twenty minutes, the main part - thirty or forty minutes, and the final part - five or ten minutes.

How to improve muscle endurance?

It is imperative that with power loads and stretching, you need to combine these exercises with relaxation between them. That is, observe the principle - tension / relaxation.
Engage in athletic training, fitness, or shaping.
All muscle groups develop well in sports games. These games include badminton and tennis, volleyball and basketball, table tennis, handball and soccer.

If you exercise regularly sports games or individual training, muscle endurance will definitely increase.

How to improve endurance in football?

Professional footballers and amateurs very often ask the question: how to increase endurance in football?

There are several rules for improving performance:

First of all, you need to get enough rest. Otherwise, physical performance will decrease, and health will deteriorate.
It is necessary to eat properly and well.
To do, in addition to football, jogging on rough terrain with an uneven pace. It is necessary that the relief of the soil under your feet is the same as on a football field - with holes, mounds, and so on. This will contribute to changing the trajectory, speeding up or slowing down the pace of running, that is, recreating all the conditions that exist in football.
It is also good to run cross-country with periodic jerks until you become very tired. The effect of such training will be visible in a month.

How to improve endurance in boxing?

Boxing is a sport where physical endurance is as important as the technique of strikes and defense. The ability to correctly distribute strength in a boxing match is called special strength endurance.

How to improve endurance in boxing? There are several recommendations that you need to follow to achieve the result:

You need to train constantly and with an increase in the duration of the approaches. The accessory for these workouts can be a bag, or a stuffed pear, or, finally, a pillow attached to the wall. You can also train with a medicine ball.
Freestyle fights or pair resistance exercises are also good.
Exercises with weights or with a barbell, as well as a hammer on a tire, are also suitable.
You should also do push-ups, jumping with weights, and pull-ups on the bar.

The main condition for increasing endurance in boxing is that the loads during training should be maximum, and the resistance should be higher than in a real fight.

In endurance training, boxers use the principle of circuit training. It consists in the fact that you need to do the maximum number of repetitions in a certain period of time. And the repetitions, after a short pause, resume.

How to Improve Sexual Stamina?

Sexual activity, especially in men, requires a lot of physical energy. In addition, lovemaking engages all systems in the body, including the nervous and cardiovascular. Therefore, so frequent are various vascular problems in men, obtained against the background of intense sexual pleasures.

In addition, the duration of sexual contact among the male population decreases with age. Because the health is playing pranks and there is no longer the strength to give so much time to the opposite sex.

So, what can you do in this situation to maintain your sex appeal and skills for years to come?

First, there is a list of products that act on the male body, like Viagra. They are called "aphrodisiacs" and stimulate the whole body, increasing its tone, as well as the production of sex hormones. The list of these products is as follows:

Fatty sour cream or cream.
Walnuts.
Dates.
Celery.
Dill.
Dark chocolate.
Oysters.
Shrimp.
Eggs.
Garlic.
Onions (onions and green).
Avocado.
Asparagus.
Mushrooms.
Caviar (red or black).
Spices - These include vanilla, ginger, turmeric, curry, cardamom, and red pepper.
Strawberries, especially strawberries with cream.

There are several other ways to increase your sexual stamina. One of them is the use of essential oils. It is useful to use essential oils - aphrodisiacs, with the same stimulating effect as food. They are healing for both women and men. These oils include the following:

Sandalwood oil - indicated for men to improve potency.

Ylang Ylang Oil - Important for stimulating arousal and increasing male and female attraction.
Orange oil - helps relieve tension in the nervous system, which means it releases psychic energy to tune in to a sexual wave. It also relieves fatigue and relaxes the mind and body.
Cypress oil - helps to increase the sensitivity of the body to erotic caresses, helps to increase arousal in males.
Bergamot oil - has relaxing effects, stimulates the appearance of sexual imagination.
Ginger oil - has a warming and stimulating effect. Equally good for both men and women.
Geranium oil - promotes romantic and tender feelings.
Clary sage oil - motivates sex drive, making it stronger.
Vanilla oil - stimulates sensuality and promotes relaxation.
Jasmine oil - helps to relax and feel sexier and more attractive.
Clove oil - affects orgasm, increasing its duration. It also helps to increase the sensitivity of the body.
Myrrh oil - affects more women, helping them to feel their own femininity. Gives inner peace and harmony.
Rose oil - stimulates the disclosure of female sexuality. Gives gentle nuances to the behavior of a beautiful lady.
Cinnamon oil - is an energy stimulant and also increases the sensitivity of partners.
Rosemary oil - helps to tone the body, helps to prolong sexual desire and arousal in men.
Patchouli oil - helps erogenous zones to increase their sensitivity, relaxes and removes unnecessary psychological barriers, ignites an internal "fire" in partners.
Lavender oil - provides psychological relaxation and body relaxation to partners.

In the practice of Eastern peoples, there are many exercises to increase sexual stamina. For example, practicing qigong and Taoist gymnastics increases sexual strength. There are also special exercises aimed at working with sexual energy, allowing you to control this important force and manage it for your own purposes.

Strong physical activity also helps to tone the body and improve its sexual performance. Light jogging in the morning, regular gentle exercise, walking in the fresh air, cycling, swimming are just some of the ways to improve your physical condition, which also affect a person's sexual stamina. I would also like to mention Strelnikova's breathing exercises, which heals the entire body, influencing its sexuality.

It is also useful to engage in auto-training, meditation and relaxation practice. It has been noticed that psychologically stable people who can effectively endure stress and various everyday troubles lead a more active sex life.

Endurance Exercises

It is impossible to list all endurance exercises. But the simplest and most accessible we, nevertheless, will give.

Respiratory training.

You can train to hold your breath, which helps to increase endurance during intense training. For example, you need to breathe in air for ten seconds, and exhale for the next ten seconds.

Holding the breath for fifteen, and then twenty - thirty or more seconds, followed by a deep and slow rhythm of breathing are also good.

Good exercises with dumbbells and a barbell, which will be discussed below.
Also, exercises with a rope - jumping for a short period of time or at counting - contribute to the development of endurance.
The most common exercises, such as swinging the abs or squats, can also help increase endurance.
Cardio is one way to train your heart muscle. Exercises of such loads include running in place or jumping in one place. At the same time, the principle is observed: for a minute you need to do it at a slow pace, and for the next fifteen or twenty seconds - at a fast pace. And so alternate. First, you need to do this for a short period of time - three or five minutes. And then gradually increase the load.

How to improve strength and endurance?

One of the most common ways to improve strength and endurance is called athletic gymnastics.

Athletic gymnastics exercises include the use of dumbbells, weights, shock absorbers, barbells, and other weights. Such exercises affect different muscle groups, thereby developing the entire muscle corset and improving the figure along with posture.

The recommended time for athletic gymnastics is the afternoon. In addition, each exercise with weights is performed eight to ten times. To increase absolute strength, the weight of the weights must be increased, and the number of repetitions must be reduced. Strength endurance and reduction of fat deposits are trained using weights with low weight and a large number of repetitions - from sixteen or more.

It is best to start training with low weights, and then increase the weight on the following approaches. At the same time, reducing the number of repetitions.

Exercises must be performed with a certain rhythm, and breathing must be free, without delay. The inhalation must be done when the muscles are relaxed. Between exercises, you need to rest from one to two minutes, depending on the speed of breathing recovery.

How to improve endurance in training?

Novice athletes and just people who are concerned about improving their shape often ask themselves the question, how to increase endurance in training?

For this, it is important to observe the main rule - to do intervals in training. But training intervals do not involve static rest. With this approach, intense dynamic loads are replaced by the same dynamic loads, but only more gentle. This principle applies to athletics. And it can be easily transferred to the practice of other types of training.

For example, how to organize training according to this principle? Easy enough. When jogging, you need to run part of the time, and part of the time to walk the distance with a calm step. This should be done cyclically and rhythmically.

You can and should train at home, having come up with such types of exercises for yourself, in which an intensive regimen is replaced by a calmer one. For example, it is recommended to do a series of squats, and then just raise your knees to your chest at a slow pace. Or pump your abs, and then do slow kicks.

The point of endurance training is that small-strength loads are performed for a long period of time. And instead of rest, the intensity of the load decreases slightly. And it is this principle that increases a person's endurance.

One of the most useful species physical activity is considered swimming. Indeed, it is in it that a large load can be combined with periods of time with a low load.

How to quickly increase endurance?

In our high-speed age, you want to do everything quickly and efficiently. Including increase the parameters of the body. Here are a few ways to build stamina quickly.

It is necessary to adhere to the following principles for the task at hand:

Workouts should be at least three times a week, and preferably every other day.
Duration physical activitythat last without interruption, should be within twenty minutes.
You need to train vigorously, but you need to constantly monitor the rhythm of breathing.
In a week, you need to fulfill the minimum norm of the total motor load, not only in training. It is ten hours a week. This includes walking, running, dancing, and any other form of exercise.
During each day, it is imperative to perform the following general health procedures:
- morning exercises
- physical culture break during the day.

So, we already know how to increase endurance. All that remains is to start exercising and leading a healthy lifestyle to make your wishes come true.

Yes, nothing new. But listen to how much you can improve your results! I myself do not like to stretch pleasure, and the desire to achieve everything and as soon as possible often prevails over caution. I'm lucky so far, and the only unpleasant consequences are hellish krepatura.

Some of my acquaintances were not so lucky. There can be a lot of punishment options for such impatience: from microtraumas to fractures. Therefore, here is an example from the life of a person who was able to achieve amazing results thanks to patience and perseverance. And soon he will achieve even more!

So, meet Craig Beasley from Canada. Craig started running two years ago and at that time could only run for 30 seconds, and then he switched to a step and walked for 4.5 minutes. Then he ran again for 30 seconds. He repeated this cycle eight times for a total of 40 minutes. He tried not to miss and trained three times a week.

30 weeks later, Beasley was able to run without stopping for 30 minutes and completed his first half marathon in 2 hours and 12 minutes. He decided to continue practicing and trained even in winter at sub-zero temperatures. In May, he was already able to run nonstop for 2 hours 45 minutes and make six approaches of 400 meters in 1 hour 45 minutes. The first marathon is ahead of him.

Try increasing the distance gradually. For example, increase by 1 km at the end of each week for three weeks in a row (for example, 5, 6, 7 km), and in the fourth week, take yourself a vacation, rest and recuperate. Then again start adding 1 km.

Option 2. Bart Yasso method

This training option was used by Bart Yasso, Runner's World Race Manager. It consists of running 800 meters at the speed that you plan to run your first marathon. That is, if you want to run it in 4 hours 30 minutes, try to run 800 meters in 4 minutes 30 seconds. This training was written about 10 years ago, and since then this method has gained many fans.

Doug Underwood is one of the many fans of this technique. He has only been running for three years and has already run two marathons in 3 hours 55 minutes and 3 hours 53 minutes. After that, he really wanted to take part in the Boston Marathon and decided to get serious about his training. His training was based on the Yass method.

To get to the Boston Marathon, you need to meet in 3 hours and 30 minutes. Therefore, Underwood decided to train until he ran 800 meters in 3 minutes 30 seconds, and combine 10 sets in one run, inserting jogging for 3 minutes 30 seconds between fast runs.

As a result, Underwood ran the Baton Rouge Beach Marathon in 3 hours 30 minutes 54 seconds. This was enough to get to the Boston Marathon.

What is the best way to train? Try running Yasso's plan once a week. Start with 4-5 intervals of 800 meters at the speed you set yourself as your goal, and then add one interval per week until you reach 10.

Option 3. Long and slow running

Megan Arbogast has run marathons for five years now, and her best result is 2 hours 58 minutes. Everything would be fine, but there is one problem: during the preparations for the marathon, she brought herself to exhaustion.

And starting in 1998, she began to train according to the program, which was developed by Warren Finke, a famous trainer from Portland. Finke believes that a marathon runner should focus on light running that will help him achieve the desired level of endurance without injury every few months. He believes that many runners train too hard, get injured and then never reach their upper limit.

Finke's program is based on learning that is based on effort. He believes that if a runner runs at a speed that is 80% of his standard pace, he will achieve better resultsthan running at 90% speed. Only 10% of the difference helps to avoid injury and achieve the desired results.

And this program helped Megan a lot. Two years after starting training with this system, she improved her personal result to 2 hours 45 minutes.

How to train with this system? If you are running 10 km at an average pace (a kilometer in 7 minutes 30 seconds), then try running the same distance at a kilometer pace in 9 minutes 23 seconds. That is, you just need to take your pace and multiply by 1.25.

Option 4: Record Each Workout

When you've been running a marathon for 25 years and have a PhD in Physiology, you know a few interesting things about training. Bill Pearce, Chair of the Department of Health at the University of Fermanagh, has developed a program that works great. At 53, Pierce runs a marathon in 3 hours and 10 minutes - not much slower than when he ran his first marathon 20 years ago.

The secret is that Pierce runs three days a week, but these days he trains to wear and tear. In the remaining four days, he simply rests: he does not run at all, but can arrange for himself a strength training or play tennis.

Pierce creates a work plan for each workout that includes speed and distance. One day he runs a long distance at a slow pace. On the second day, he runs intervals, and on the third day he arranges for himself a tempo workout. It works at a higher intensity than others recommend, but due to the alternating workouts, the risk of injury is reduced. This training plan turned out to be ideal for Pierce, and he has been practicing it for many years.

Pierce's workout schedule: interval workout on Tuesdays, tempo workouts on Thursdays, long distance at a slow pace on Sundays. Interval workouts - 12 reps of 400 meters or six reps of 800 meters at a pace just above his 5K. On tempo days, Pierce runs 4 miles 10–20 seconds faster than his 10K pace. Finally, a long, slow run - 15 miles at a pace that is 30 seconds slower than his marathon pace. You can calculate your schedule in the same way.

Option 5. Practice plyometrics

Plyometrics is a sports technique that uses the percussion method. In the modern sense - jumping training. Plyometrics are used by athletes to improve athletic performance that require speed, agility, and power. Plyometrics are sometimes used in fitness and are a staple of parkour training. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. These exercises help your muscles develop the most effort in the shortest amount of time possible.

Dina Drossin is one of America's best female runners of all time. She once asked Weatherford, a trainer at the US Olympic Committee's Training Center in Chula Vista, California, to develop a special program that would allow her to develop endurance and improve speed.

Weatherford said he hasn't worked with long distance runners, but he will try. He ended up coming back with two ideas that worked great. Weatherford and Drossin started with strengthening the body and continued with explosive plyometrics for the legs, focusing on the basics and prioritizing quality over quantity.

Drossin performed different kinds jumps and after these trainings ran the London Marathon with her new personal (and American) record - 2 hours 21 minutes 16 seconds. And this is 5 minutes faster than her result before this marathon.

Try to incorporate jumping into your workouts. For example, running with short, brisk strides of 15–20 meters. This is when you run in small steps, quickly moving your legs and lifting your knees quite high, but not too much. Use your arms vigorously while running. Rest and then repeat 6-8 more times. Train this way 1-2 times a week, adding 5 minutes of different jumps (on one leg, on two legs, and so on). Jumps are performed on soft grass or ground.

Option 6. Long tempo workouts

Military Patrick Noble ran his first marathon in 1986 in 3 hours 15 minutes, feeling like a hero. Noble decided not to stop there and ran 50 marathons without breaking his barrier at 3 o'clock. But he managed to jump over his head on 52 times: he ran a marathon in 2 hours 58 minutes 23 seconds. Patrick believes that his special approach to training helped him - running at a fast pace for long distances.

The standard approach to tempo training is that you run for 20 to 40 minutes at a speed 10 to 20 seconds slower than your 10K pace. Noble raised the bar to 60 minutes. In the end, this is what helped him overcome the barrier in the 52nd marathon. At least he thinks so.

Try doing long tempo workouts once a week for eight weeks. Start with 20 minutes at a pace 10–20 seconds slower than your average pace at a 10K distance. And add 5 minutes to your workout every week. After your tempo workouts, remember to take yourself a full 1-2 days rest.

Option 7. Run fast and long

This option does not work for everyone and is the opposite of Option 3. Meet Scott Strand, a fast long-distance runner. Recently, he was able to improve the result of his marathon by 4 minutes: his time was 2 hours 16 minutes 52 seconds.

During his training, he ran 18 to 23 miles. And for the last 9-14 miles, he ran at a marathon pace and even faster.

Heavy training at a fast pace over long distances was brought into fashion by Khalid Hanouchi, the world marathon record holder. And if earlier it was considered important to stay on their feet for 2-3 hours, now many people prefer to take a high pace and run as fast as possible at the end of the distance.

Try to run very fast for the last 25% of your distance, gradually increasing your pace. In the end, you will most likely feel like a squeezed lemon, but that doesn't mean you need to drive yourself like a racehorse. As a result, you will feel your pace and can gradually increase it.

You can try all seven methods and eventually choose one or more. The main thing is that they really help you, and not harm you.

Be careful, pay close attention to your inner feelings, and you will definitely be able to run your first marathon or improve your results during the next.