Exercise for endurance needs to be done correctly

Many of those who begin to engage in physical education or sports prefer to develop any specific qualities - good flexibility, large muscle volume, strength or speed. But over time people understand that these properties do not matter without the development of such a factor as the ability to perform exercises for a long time without experiencing fatigue. Therefore, exercise for endurance is very important for them.

Importance of endurance

Whatever power a person possesses, he can not productively engage in sports or perform physical exercises if his body does not allow him to do this a sufficient amount of time. Gradually fatigue comes into the muscles, and the lungs begin to "choke". All this significantly inhibits the training process.

To overcome this situation, the athlete needs to do exercise for endurance. They include not only repeated repetition of any actions, but also the development of the cardiovascular system.

Principles of endurance development

At the moment, the main rule for the formation of endurance is a gradual increase in the intensity of exercise. That is, if the athlete at each training will accelerate the pace or add a number of repetitions, then gradually he will achieve the necessary results.

Such exercises for endurance are of great importance, since they allow you to significantly increase the duration of contractile muscle work. They can be produced in two ways.

The first method involves increasing the number of movements in the same time interval. For example, if you can kick off the floor 30 seconds 10 times, then the next workout should try to do this 11 times, then 12 and so on to the maximum limit of the body's capabilities.

The second way is endurance exercise, which, conversely, when performing the same number of visits, 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 do them for 29 seconds, then - for 28, for 27, etc.

Right breathing is the guarantee of endurance.

During the performance of athletics exercises, it is possible to increase the efficiency of the heart muscle with the help of special techniques that imply the correct setting of breathing. If we consider this method from the point of view of the most popular run for long distances, then the multiple count principle should be applied here.

It should be understood that, using different principles, you can not only calm your breathing and order the work of the heart muscle, but, on the contrary, excite it for a quick breakthrough. The basis of this method is the condition that with a slow inhalation and a sharp exhalation the cardiovascular system is excited, and with rapid inhalation and slow exhalation - calms down.

Therefore, to perform the exercise for the development of endurance you need to learn to count the breaths and exhalations, and thus control your heart. For example, you can apply a 2x4 system. This means that during the run you take one breath at the first two steps, and in the next four you take a long exhalation. This system can be adjusted - for example, take 3 breaths and 4 exhalations, or 2 breaths and 5 exhalations.

If it is necessary to jerk, it is necessary to change the circuit and make a few breaths and exhalations according to the 4x2 or even 3x1 principle. This will help mobilize the activity of the cardiovascular system through the work of the respiratory system.

It is worth noting that performing an exercise on endurance using the method of breathing correction allows even an unsportsman to run several kilometers without stopping and feeling tired. So this method can be used not only during sports, but also in ordinary life.

Control of cardiac activity through the pulmonary apparatus can be used not only during running, but also when walking. For example, it is perfect for tourists who are constantly experiencing physical stress due to the presence of a heavy backpack and routes that cross the rough terrain.