How to become more endurance, endurance training exercises: how to train endurance

Endurance is commonly understood as the ability to perform an exercise effectively while overcoming developing fatigue. A person who has this skill well developed can perform a greater number of lifts without overworking.

Andrei Chesno told us what endurance is and shared effective ways to train it.

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How athletes work

Professional athletes divide endurance into general and special, aerobic and anaerobic, muscular and autonomic, speed and power.

To develop general endurance, you can run, ski or ride a bicycle.

Exercises to develop this skill should be performed in areas of moderate to medium power (heart rate 110-150 beats per minute), and their duration can reach 60-90 minutes.

Special endurance is divided into speed and speed-power endurance.

Andrei Chesno

Master of Sports and track and field coach

The interval method is used to develop speed endurance. Often athletes try to complete a distance with maximum intensity. The maximum duration of work in the maximum power zone (heart rate from 180 beats per minute) does not exceed 15-20 seconds.
To develop power endurance use a variety of exercises with weights. The athlete, working with weight, performs the exercise repeatedly until significant fatigue.

To develop this skill in games and martial arts, increase the duration of periods, rounds or bouts, increase intensity and decrease rest intervals.

How to develop endurance:

Non-professional athletes can afford not to work at maximal levels and train the skill in more gentle ways:

Swimming 200-300 meters

This is the most convenient and affordable way. It can be practiced all year round, because there are swimming pools in every sports complex or fitness club.

Moving on skis (3, 5 and 10 km)

This will suit winter sports enthusiasts. Running on skis, you can not only train your endurance, but also enjoy the pleasant forest or mountain scenery. It will charge you with good mood and energy.

Cross-country for 20-30 minutes

In addition to developing endurance, running improves heart function. Because of this, the cells of the body are enriched with oxygen.

Long-distance cycling (10 km or more)

Instead of standing in traffic jams in stuffy transportation, you can go for a bike ride. If you ride regularly, you can achieve several goals: save time, save the environment and exercise your muscles.