Combination of strength and cardio training
The development of endurance is facilitated by a complex of strength and cardio training. The more muscles are included in the work, the better the stimulation of the cardiovascular system. It is not recommended to conduct a separate training session to develop endurance or increase strength. A greater result can be achieved if they are combined into a single complex.
The lesson should include:
- pull-ups;
- bench press;
- jogging for a distance of 1 kilometer at maximum speed.
Workout Option #2: Squats, jump rope for 1 minute, overhead press, crunches. Make several approaches.
Reducing rest time
You can develop endurance by minimizing the time to rest between sets. It is necessary to pause after the complex in the case when there is no physical opportunity to continue. Experienced trainers advise choosing the following series of exercises: bench press – 10 times, squats – 10 times, lying twisting – 10 times. All actions must be performed actively, with a minimum interval between them.
Increase in pace under load
Strength exercises at a fast pace contribute to the improvement of endurance. They effectively develop strength and pump the entire body. An integrated approach helps speed up the metabolic process. Training focused solely on endurance contributes to the rapid loss of muscle mass.
Focusing on basic exercises
They are performed with the involvement of several joints. These include bench presses, pull-ups, lunges, and squats. Such exercises will help improve endurance more effectively than performing individual complexes (lifting the barbell for biceps, lifting the legs while lying on the press). Having chosen 2 different actions, perform them one by one, one after the other. A successful combination is considered to be squats with a bench press or deadlift with lunges.
Proper nutrition
If you are interested in improving endurance, you need not only healthy and wholesome food. Various vitamin complexes help to improve the level of preparation. The leader among nutritional supplements for athletes is Orthomol Sport. Taurine, zinc, selenium, copper, vitamins A, C, E enhance the neutralization of free radicals. The components help to strengthen the immune system and the body as a whole.
The amount of carbohydrates are key. They should make up half of your daily calories. You can run a long distance with enough energy. Feeling weak is a signal to consume more complex carbohydrates. It can be oatmeal or whole grains, unpolished rice. Sweets and other fast carbohydrates lead to elevated blood sugar levels.
Proper rest
Long distances require more body resources, therefore, it takes time to restore them. Proper diet, complex stretching and healthy sleep will make training useful and not harmful to health. The body should receive carbohydrates no later than half an hour after exercise. This is the optimal period of time when a person assimilates the expended energy. You need to go to bed as early as possible, sleep – at least 8-9 hours a day. It is important to go to sleep and wake up at the same time every day.
By following these tips, you can increase your stamina and always feel healthy.