Many of those who begin to engage in physical exercise and sports, prefer the development of any specific qualities - good flexibility, a large volume of muscle strength or speed.But over time, people understand that these properties have no value without the development of such factors as the ability to perform the exercises for a long time without fatigue.Therefore, great importance to them acquire endurance exercise.
value stamina
Whatever force had no man, he will not be able to engage in productive activities or to exercise if his body does not allow it enough time.Gradually comes into muscle fatigue and lungs begin to "choke".All this greatly hinders the training process.
To overcome this situation, the athlete needs to be done endurance exercise.They include not only the repetition of any action, but also the development of the cardiovascular system.
principles of endurance
At the moment, the main rule is a form of endurance gradually increase the intensity of exercise.That is, if an athlete with each workout will pick up the pace, or add the number of repetitions, then gradually he will achieve the desired results.
Such exercises for endurance are important, as they can significantly increase the duration of contractile muscle function.They can be produced in two ways.
first method involves increasing the number of movements for the same period of time.For example, if you can be wrung from the floor for 30 seconds 10 times, then on your next workout you should try to do it 11 times, then 12 and so on up to the maximum limit of the organism.
second way - these are endurance exercise, which, on the contrary, when the same number of calls can reduce the time spent on them.For example, if you can do 10 push-ups in 30 seconds, then the next day it is desirable to make them for 29 seconds, then - for 28, 27 and so on for
Proper breathing - the key to endurance
During athletic exercise can increase the efficiency of the heart muscle using special techniques to infer the correct setting of breath.If we consider this method in terms of the most popular long-distance running, it should apply the principle of multiple accounts.
It should be understood that by using different principles, you can not only soothe your breath and streamline the work of the heart muscle, but, on the contrary, to excite it to a high-speed dash.The basis of this method is the condition that the slow inhaling and exhaling sharply cardiovascular system is excited, and with the rapid inhaling and exhaling slowly - calming.
Therefore, for the exercise of endurance needed to learn to count breaths, and thus to control his heart.For example, you can use the 2x4 system.This means that when you run the first two steps make one breath and the next four - long exhalation.This system can be adjusted - for example, to step 3 and 4 breath exhalation, or 2 and 5 breath exhalation.
If necessary breakthrough is necessary to change the scheme and make a few breaths on the principle of 4x2 or 3x1.This will help mobilize the activity of the cardiovascular system through the work of the respiratory system.
worth noting that the performance of endurance exercise with correct breathing technique allows even unsportsmanlike person to run several kilometers without stopping and feeling tired.So this method can be used not only during exercise, but also in everyday life.
monitoring heart activity through the pulmonary apparatus can be used not only during the races, but also when walking.For example, it is perfect for travelers who are constantly experiencing physical stress because of the heavy backpack and routes passing over rough terrain.
