How to develop endurance: practical recommendations, exercises and reviews of professionals

Not only professional athletes know what role endurance plays in a person’s life. Working in the garden, walking, moving and even your favorite shopping require a lot of energy. In such seemingly simple daily situations, a good physical shape will not only not hurt, but will also make the process more useful and effective. Therefore, for each person, the question of how to develop endurance always comes first.

Types of endurance

What does a hardy man look like? He is fit, slim and osanist. His movements are precise, agile and confident. The internal processes of the body also fall under the beneficial effect: the number of red bodies in the blood rises, it actively circulates throughout the body and saturates all tissues with oxygen. For a person who has firmly decided to embark on the path of healthy self-improvement, you need to know that endurance is a voluminous concept. In professional sports, specialists have long divided it into several levels. Classical classification is presented in the table.

There is also a division into special and general endurance. The first, of course, is characteristic for the implementation of a specific professional activity. Its components vary in the type of work performed (load). So, some people need to stay in a certain position for a long time, while others need to act in conditions of oxygen deficiency. General endurance is necessary for holistic development without emphasis on physical abilities.

Reliable way

Professional athletes, faced with the question of how to develop endurance, definitely solve it by jogging. After all, even anthropologists proved that the most powerful physically were ancient people. Their strength, dexterity, and endurance were especially developed. This allowed them to run not only very fast and maneuverable (so that the Olympic athletes would seem clumsy juniors), but also for a rather long time.

Of course, it can be assumed that they achieved such unique abilities because of the need to often catch prey, and sometimes to avoid hunting for themselves. But ordinary modern people do not need these “super-indicators”. Therefore, do not be lazy. For motivation, it’s enough to take a beautiful appearance and good health. For athletes, running can be useful in swimming, rowing, skiing and many other activities. Most importantly, remember a few rules:

• General endurance is developed by regular running and active exercise.
• For the development of aerobic endurance, the body requires a large amount of oxygen, so the intensity of the classes cannot be high. Training usually includes prolonged exercise and overcoming long distances at an average pace (jogging).
• Repetition of intensive training with short recovery intervals is suitable for the development of anaerobic endurance.

Torn rhythm

Many professional athletes in the process of long training have developed a unique formula for how to develop endurance. Ordinary people use it today. So, Craig Beasley, a Canadian marathon runner, recommended people involved in jogging such a system: first run at maximum speed for 30 seconds, then make the transition to calm walking for 5 seconds. Repeating such cycles is necessary eight times in one training session (taking into account if classes are held three times a week). According to the athlete, after a month of systematic exercises, you can feel the strengthening of the body and increase stamina. Over time, you can increase the number of repetitions and the time span of the maximum load itself.

Interval Run

Unique techniques belong not only to professional athletes. Once a simple manager, Bart Yasso also faced the problem of how to develop a “breath” and endurance. And he offered his own way of health running. Its essence lies in the fact that it is necessary to initially divide the target distance into 800-meter intervals. The travel time of the entire path should be divided by the number of resulting intervals.

Do not limit yourself to distances, as they will be covered gradually. Once a week it is necessary to run in several intervals, overcoming them in a measured time. Then, each week, the previous distance should be added in the interval until the entire distance is overcome. This classic principle of increasing the load is used by athletes who have developed strength and endurance. The results are not long in coming.

Home workouts

Of course, running for today is the most effective and affordable way to increase physical activity. But there are other methods, how to develop a "breath" and endurance. And always stay in great shape. These include cycling, swimming, roller skating, which can be practiced during the warmer seasons. In winter it can be skiing, skating.

You can also use the treadmill and other simulators or independently perform exercises: squats, push-ups, jumping rope, bar, lunges. All these measures harden the body, increase muscle tone, develop the respiratory system and maintain a good mood. The main thing is that the classes are systematic, and the load is comfortable and with the prospect of an increase in time and pace.

Professional Tips

How to develop endurance? Professionals advise that you need to systematically engage, increase the load, perform all actions in a certain physical and respiratory rhythm. You can even make a training plan, record indicators and new records. The main thing is that the decision to become healthy, slim and successful was not suddenly canceled. Just a few weeks of downtime can lead to serious losses: old records will fade, and the conquest of the previous form and endurance will have to start all over again.

As you can see, there cannot be a universal answer to the question of how to develop endurance, since each person has his own way. And even if classes are focused on athletics, it is important to remember that running is different, respectively, and the development of endurance is also different.