As endurance coaching: methods and rules

What is endurance? The term is used in sports environment. Under the endurance understand a person's ability to withstand a variety of physical activity. For measuring time is used, that is, the duration of the training.

Coordination and endurance are closely in contact. All the movements athletes must perform accurately. This category includes gymnasts and figure skaters. For them, the most important criterion of stamina. To train it is not easy, but it is possible.

Endurance and its types

Distinguish between specific and General ability to withstand physical stress.

If the global muscles when the person is engaged in moderate physical exercise, or a General aerobic endurance. If a person feels good after a long jog at a moderate pace, then he could perform other similar exercises such as swimming or Cycling.

But when a particular exercise is training special endurance.

Each type is independent from the others. To train physical endurance is possible with the help of daily exercise. But it is worth noting that with a good strength be bad to make a run or have a lack of coordination. Certain types of endurance training separately.

Development of power endurance

At the same time, for example, to train strength, endurance in a particular activity. Power ability develops when the muscles are working for a long time. In addition, there is a lack of strength of muscle contraction.

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Possible special power endurance development? It is of course possible. In this case it is necessary to combine certain exercises with the repetition of the work force. Training strength endurance involves 4 to 6 repetitions. But its development in General consists of 50 repetitions. It means to train power endurance is desirable to perform from 10 to 40 repetitions.

These two abilities increase with increasing amount of exercise. But endurance develops strength faster. Most often, the power needed for professional sportsmen involved in weightlifting (weightlifting).

Make up: developing your running endurance

To Improve physical activity by using available and simple exercises - running. So how to train endurance in running?

Some people are by nature resistant to physical stress, but most of us are somehow trying to manufacture it. There are some basic rules that can help you improve in running such quality as endurance. To train her you must comply with these rules.

1. The use of caffeine. Caffeine helps the muscles work during physical activity. A Cup of coffee or tea without additives energizes the body at the training all the time.

2. The correct sequence of training. Effective training is not only exercise at a moderate pace, but also their duration. It is not enough to do just 10-20 minutes a day.

3. Proper nutrition. To achieve the desired results, it is advisable to revise your diet. The makeup of the body is complex carbohydrates. 2 hours before training you must eat foods rich in carbohydrates.

4. The power exercise. It is not necessary to confine the exercises to train General endurance, you must develop strength. It is advisable to dilute the basic complex of exercises for development of strength. Your muscles only will be grateful to you.

5. Jogging downhill. Running uphill increases the load on the muscles. A month of such training will facilitate the running on the smooth road.

Muscle strength and endurance

Muscular endurance is when muscles are unable to withstand intense physical activity.

To Train it with the help of the following exercises:

1. Jumping rope is the most simple and effective exercise to develop endurance. In this case, I train all muscle groups.
2. A Long jog at a moderate pace help to develop overall endurance and heart muscle.
3. A Complex of squats, pull-UPS and push-UPS. The complex includes basic exercises aimed at developing all muscle groups, helping to train muscle endurance.
   

Proper design training

The Efficiency of the endurance training is to build incremental load.

The Initial stage is characterized by a focus on the development of aerobic capacity of the organism and strengthening the respiratory system.

The Second stage involves an increase in the volume of physical activity, which combines aerobic and anaerobic modes.

At the final stage it is necessary to use more intense exercises that are performed in mixed mode with the use of aerobic and anaerobic exercise.

Comprehensive physical training cannot do without its important component parts such as endurance. To train heryou need a comprehensive.

Rest and recovery

For proper operation of the body and muscles, as well as to develop the ability of the muscles and body to withstand the intense physical stress it is necessary to allocate days for rest to restore strength. Studies have shown that the human body difficult to cope with daily exercise.

It's Enough to do 3-4 times a week to form such quality as endurance. To train specific muscle groups not enough, a comprehensive approach is necessary.

In addition, it is important to the recovery alternating days with days of training with the maximum load. But in this case, may decrease the intensity of work.