A concept such as strength endurance has nothing to do with muscle build-up. It is not what kind of load a person takes upon himself, but how well and how long the body is able to withstand this load.
Often in the gyms you can observe a situation where two athletes who have been training together for a long time, are in the same weight category, already at the third approach demonstrate different endurance. One is relatively easy to handle weight, the other - from the last forces. The difference is in the ability of the muscles to produce effort. And this ability can and should be trained.
There are special exercises and endurance training methods. We’ll talk about them in more detail.
Types of stamina
There is a division into two types:
- cardiovascular;
- muscle endurance.
From the name it is clear that the first type includes how the heart, blood vessels, lungs of a person behave under intense long loads. You can develop this type of endurance by doing cardio training, namely running, swimming, walking, cycling, etc.
Muscles, in turn, are trained in squats, pull-ups, twisting and other similar exercises.
What does power endurance depend on?
1. When a person is training intensively, a substance such as creatine is produced in his body. It gradually accumulates in the muscles, and it depends on its quantity, and it depends on whether you master the next approach. If creatine phosphate is not produced naturally enough, you can start taking a special supplement.
- It is very important how well your muscles work during training. The lower this consistency, the more energy you spend. Experienced athletes have no problems with this, everything has been accumulated over the years of training.
- The more a person trains, the stronger the ability to innervate the muscles becomes. In other words, muscles have the ability to contract longer. This means that you can also train longer.
It can be concluded that stamina cannot be developed in a few weeks or months. This is a rather time-consuming job that will require a lot of effort and regular training.
Why do you need stamina?
The undeniable fact is that being physically fit is very good for your health. Let's see why.
Firstly, with increased loads, the human body begins to work differently. Oxygen enters the bloodstream better, carbohydrates are converted to energy, and excess fats go away. This means that the body receives more useful and nutritious substances.
Secondly, the work of the heart improves markedly. In addition, the lungs work better.
That is why the development of strength endurance is a very important task for any athlete, whether professional or amateur. Of course, with the experience of training everything will come by itself, but this takes time. If you want to develop stamina faster, then there are a number of special exercises. Most often they are used by those who find themselves in kettlebell lifting or Russian bench press.
Training according to all the necessary rules
In order for classes not to be in vain, it is necessary to observe a number of certain rules (especially for beginners in this matter).
- In the process of training, you must definitely relax. Between sets or between exercises - it doesn’t matter. It is great if the breaks are not completely passive, for example, heavy exercises will be replaced by lighter ones. So the body will be easier to cope with stress, and at the same time, training will become more productive.
- Endurance training is necessary every day, starting from about fifteen to twenty minutes. Gradually, time increases. It is important to emphasize: gradually! The maximum time should not exceed sixty minutes.
- No need to confuse strength training and endurance training. This is a completely different set of exercises that should be shared. It is optimal if a day passes between them.
- And, perhaps, one of the most important conditions. Training should bring joy and pleasure, it is not necessary to perform exercises from the last forces and bring yourself to a state of fainting.
Best Endurance Exercises
Everyone can conduct an effective training, thanks to which strength endurance will begin to develop. The exercises are simple, well-known and accessible to everyone. Let's consider each separately.
Run
Exercise is probably the most common. Many simply underestimate it or do it wrong. Here are some things to keep an eye on:
- The body must have time to recover. Running every day is not recommended. The best option is in a day. However, taking a break for more than two days is also not worth it.
- Breath should be enough, so watch this carefully.
- If you are a beginner and have not run before, it is best to start with a walk. This, by the way, is also a very useful activity, thanks to which strength endurance is well developed. Walking is even included in the list of disciplines of the Olympic Games. The main thing is to observe a fast pace. Then you can switch to easy running literally five minutes a day, gradually increasing the time.
- Cardio training should have a varying intensity. First we run slowly, accelerate and again reduce the pace.
Rope jumping
You can notice a lot of positive effects just by doing exercises with a skipping rope. The muscles of the press, buttocks, shoulders, hips, and brushes work intensively. Fat is quickly burned, the figure, coordination and condition of the heart and blood vessels improves.
A few simple rules:
- when a jump is made, you need to push off the floor with your whole foot;
- to achieve the desired effect, jumping is recommended for at least 15 minutes;
- jumping on one leg will help to improve the result; legs should be alternated periodically.
Classical squats and dumbbell squats
Ordinary squats can be diversified, for example, performing them with a “gun” (that is, when one leg is extended). The effect will be about the same as running. To strengthen it, you can pick up dumbbells. The load will be greater, which means that the muscles will be worked out even better. Plie squat is especially effective.
Sports / Swimming / Bike
All these are excellent classes for training the general endurance of the body. The main thing is to draw up a specific training schedule (at least 2-3 times a week), and if we are talking about swimming and cycling, you need to swim and drive a great distance. But, of course, they need to be increased gradually.
Push-ups and exercises on the horizontal bar
It is important to push up correctly. You can get ahead of everyone in quantity, but there won’t be any sense, because quality is more important. Follow the correct breathing: rise - exhale, fall - inhale. The back is always only straight. The number of approaches should be gradually increased from one to five.
As for the horizontal bar, four approaches are optimal in this case. They include as many pull-ups as you can do. The body is straight, legs are extended. When lifting we take a breath.
Abdominal Exercises
When the press is swinging, it is important that when you lie on the floor, your legs do not come off from it (perhaps it is better for someone to hold them), and the lifting of the body itself ends with twisting. Please note that the muscles must be tensed not only when lifting, but also when lowering the body.
Basic training program
As already noted, strength endurance has nothing to do with strength training. In the second case, the athlete’s main goal is to develop muscle strength, pump them up, give them the desired shape.
It is not possible for a beginner to develop a program of such training on his own. This should be done by a trainer taking into account all the characteristics of the human body. In general, any program is based on the fact that the athlete raises the maximum possible weight for himself, making long breaks between sets. Such classes are held several times a week and usually consist of three approaches to each exercise. Basic exercises are squats, bench press, pull-ups, exercises with dumbbells, exercises with a barbell.
How to choose the right load?
Strength training program for beginners aims to strengthen the foundations of the whole organism or create these foundations.
As in any business, you can not overdo it in power loads. It should be done every other day. It is incorrect to pay attention to any one zone (for example, gluteal muscles), everything needs to be worked out. The lesson should be based on basic exercises; you should not include more than 5 types of them in one training session. The trainer always makes sure that the beginner performs the tasks correctly, so that exactly those muscle groups that the exercise provides are loaded. Mandatory workout!
Typically, beginners select a complex of the following exercises:
- hyperextension;
- twisting (press);
- exercises with a barbell;
- thrust of the vertical block to the chest;
- bench press sitting / lying.
Of course, this is the easiest strength training program. For beginners, it just fits perfectly. The load is moderate, but with the proper approach, the result will not be long in coming.
Strength training at home
Not everyone can afford to go to the gym. But this is not a reason for frustration, because effective training can be done outside the gym. Most often, exercises are done at home on the press, push-ups, lunges with weights, squats with dumbbells, exercises with weights. At home, training will become even more productive if you have a simulator. Here are some examples of exercises:
1. For women, the bar will be a great exercise. You need to sit on the floor, resting on your elbows and socks. The body should be straight (this is the most important condition). All muscles get a serious load. Exercise should be performed in three approaches, trying to stand in this position for as long as possible.
2. For men, exercises with weights at home will be an excellent strength training. Perform them worth a day. You can do swings, squats, bench press, push. For exercises, a 24 kg or 16 kg weight is suitable. Beginners are recommended to exercise with low weight, later, when the muscles get used to the loads, a weight of 24 kg and 32 kg is also useful.
Whatever interests you, strength endurance training or strength training program, do not forget that in any case, the body will need a lot of energy, which he will probably have to draw from food. That is why proper nutrition is so important. You need to eat foods rich in protein and carbohydrates. It is imperative that nutrients, vitamins, enter the food. Need, of course, to abandon bad habits. Moreover, all athletes who are engaged seriously and professionally have their own nutrition programs and their own strict regimen. Therefore, do not forget that the right diet is the first step towards the goal.