Methods of increasing endurance
In an effort to improve their endurance, many athletes begin to intensively perform cardio training, for example, running, an exercise bike, an elliptical trainer, etc., believing that only such loads will lead to the desired result. But this is only a small part of the improvement of the body. For maximum efficiency, you need to increase your strengths, while increasing muscle. For example, as a result of strengthening the muscles of the legs, you can overcome a much greater period of stress in running or cycling, without feeling tired. The increase in the leg muscles, in turn, helps them absorb a significant strain or shock loads that could go into the joints.
The following methods are aimed at an effective increase in endurance:
Perform cardio training after weight training.
Many perform strength training and aerobic exercise on different days. But in order to increase athletic endurance, it is possible to combine different types of exercise, where cardio training follows the basic power exercises. Such a technique is useful because after multi-joint movements involving most muscle groups, the muscles will be much more actively involved in aerobic work and cardio training will become more effective. For example, you can do squats with a bar on the shoulders (three sets of different exercises are performed one by one without interruption), in which the first number is squat (with a bar or with its own weight), then pulling, and then an elliptical trainer or a quick run. In this case, the weight in the squats with the bar should be moderate to make 8-10 pure repetitions. The number of such trisets is fulfilled by samochustviju.
Reduce the rest time between approaches.
Rest periods between power approaches last mostly 60, 90 or 120 seconds. In order to emphasize the development of endurance, you can shorten the rest time between sets up to 30 seconds. Of course, in this case it will be necessary to reduce the working weight in order to adequately implement the approach, but this training will stimulate the development of endurance.
Exercise is done with moderate weight and a lot of repetition. Human skeletal muscles consist of two types of muscle fibers: white (fast) and red (slow). White muscle fibers are power, they are responsible for explosive gak squats, but do not have the characteristic endurance. Effective training for them is exercises with large weights and a small number of repetitions. And on the contrary, red muscle fibers are responsible for endurance to long loads, but do not have sufficient explosive power. Aiming training of such muscle fibers is to perform sets with moderate weights and a large number of repetitions. For the athlete’s endurance, the red muscle fibers respond, so training should be done with an emphasis for their development.
Multi-joint exercises are the basis.
Basic (multi-joint) exercises work out and tire most of the muscle groups, which means that they already provide for the development of endurance. Especially, if in the program there are several such exercises in a row.
Constant diversity.
According to some experts, the human body gets used to training in two weeks, after which the reaction is significantly reduced. This once again confirms that there is a need for a systematic diversity in the complex, so that the Circle training muscles work, as the first time and reacted as well. This approach is applicable not only in strength training, but also in cardio exercises.
Circuit training.
Highly intensive advanced method for enhanced endurance development. 1 circle consists of 6-10 exercises, which are sequentially executed one after another, one approach. Between exercises of one circle a pause lasts about 30 seconds. At the end of the circle, the pause is 3-4 (or more) minutes. The circle is better to start with the base (multi-joint) exercises, and end with isolating (single-joint) exercises. It is also possible to perform only cardiovascular exercises mixed with single-articular. Number of laps 2-5 or feel. Since this kind of training is extremely intense, the time of training should not exceed 30-60 minutes. Restoration of the organism plays an important role here. Circuit training can not be done often. Only when the muscles have fully recovered and are no longer sick, they are again ready for a serious training.