Many of those who begin to engage in physical education or sports, prefer the development of any specific qualities - good flexibility, large muscle size, strength or speed. But over time, people understand that these properties do not matter without the development of such a factor as the ability to perform exercises for a long time without experiencing fatigue. Therefore, endurance exercises are of great importance to them.
The value of body stamina
No matter how strong a person may be, he will not be able to play sports productively or perform physical exercises if his body does not allow him to do this for a sufficient amount of time. Gradually, fatigue comes into the muscles, and the lungs begin to “suffocate”. All this greatly inhibits the training process.
To overcome this situation, an athlete needs to do endurance exercises. They include not only the repeated repetition of any action, but also the development of the cardiovascular system.
Principles of Stamina Development
At the moment, the basic rule of endurance formation is a gradual increase in exercise intensity. That is, if an athlete at each training session will accelerate the pace or add the number of repetitions, then gradually he will achieve the necessary results.
Such exercises for endurance are of great importance, since they can significantly increase the duration of contractile work of the muscles. They can be produced in two ways.
The first method involves increasing the number of movements for the same period of time. For example, if you can push yourself off the floor in 30 seconds 10 times, then in the next workout you need to try to do it 11 times, then 12 and so on to the maximum limit of the body's capabilities.
The second way is endurance exercises, which, on the contrary, when performing the same number of visits can reduce the time spent on them. For example, if you can do 10 push-ups in 30 seconds, then the next day it is advisable to do them in 29 seconds, then in 28, in 27, etc.
Proper breathing is the key to endurance
During athletics exercises, you can increase the working capacity of the heart muscle with the help of special techniques, implying the correct setting of breathing. If we consider this method from the point of view of the most popular long-distance running, then we should apply the principle of multiple counting.
It is necessary to understand that, using various principles, you can not only calm your breathing and streamline the work of the heart muscle, but also, on the contrary, excite it for a quick jerk. The basis of this method is the condition that with a slow inspiration and a sharp exhalation, the cardiovascular system is excited, and with a quick inspiration and a slow exhalation, it calms down.
Therefore, to perform exercises for the development of endurance, you need to learn how to count breaths and exhalations, and thus control your heart. For example, you can apply a 2x4 system. This means that during the run you take one breath in the first two steps, and a long exhale in the next four. This system can be adjusted - for example, take a 3-step inhalation and 4 exhale, or 2 inhalation and 5 exhale.
If you need a breakthrough, you need to change the scheme and take a few breaths in and out according to the 4x2 or even 3x1 principle. This will help mobilize the activity of the cardiovascular system through the work of the respiratory system.
It is worth noting that the endurance exercise using the breathing adjustment method allows even an unsportsman to run several kilometers without stopping and feeling tired. So this method can be used not only during sports, but also in ordinary life.
Monitoring of cardiac activity through the pulmonary apparatus can be used not only while running, but also when walking. For example, it is perfect for tourists who are constantly experiencing physical stress due to the presence of a heavy backpack and routes that run through rough terrain.