It can Improve physical endurance Following a series of exercises and advice based on the experience and expertise of the experts.
Also, best of all, is that with a habit and a well-planned routine, it is possible to greatly enhance physical endurance.
What is resistance and what is improved in our body?
Resistance is defined as the"action and effect of resisting or resisting"or"ability to resist".
Its definition is so wide that the professionals disagree about its true meaning. For example, for coach Arturo Oliver of the National School of Coaches of Spain, resistance"is not only something related to the physical"but"the mind also plays a fundamental role"and which ultimately defines it as The"psychophysical quality that allows us to prolong an exercise or an activity".
However, what is sought to improve is the cardio - circulatory system, increasing the size of the heart to reduce the number of pulsations. We would also help the operation of the venous and arterial network that we have in a more successful way.
Piolanti resistance expert explains that"the important thing is for the heart to be able to pump the oxygenated blood required by the body when it is being exercised. Therein lies the key to resistance."
In turn, we also want to get our lung capacity to filter out carbon dioxide as well as oxygen, benefiting us in greater quantities.
If we talk about fibers, we want the muscular system to activate those that work in a slower and slower way, and of course stimulate the rest.
Types of resistance
1- According to the predominant energy route
Here we can find two types, aerobic and anaerobic:
The first is based on the ability to prolong a low intensity effort over an extended time, while the second focuses on the explosiveness and ability to perform an effort requiring high levels of intensity.
2- Depending on the muscle mass involved
We observed general muscular resistance and local muscular resistance:
The general refers to the involvement in physical activity of more than one-sixth of our total muscle mass. However, the local is positioned contrary to the general and only involves less than one-sixth of the total muscle mass that we can own.
3- Depending on how we work
Again, we can see two perfectly distinguished types:
The first one is called as static resistance and it is in which there is no movement of the different bony levers, where the resistance is performed through isometric works.
The second is named dynamic resistance and the work of the muscles causes different movements of the joint joints of our body.
Tips for improving your stamina
BEFORE
1- The first and most important of all the advice that we are going to offer in this article we explain as follows: consult first of all with a professional, either a doctor or a physiotherapist directly.
He will advise us in a professional way and help us to know ourselves and to work in an optimal way.
2- We must calculate the limitations and know the functioning of our body. We can do this in several ways:
- Know our Body Mass Index (BMI), which will help us to know where the state of our body is currently.
- Take our pulse just before performing physical activity.
- Prepare a long-term exercise plan in an appropriate manner based on our own limitations. But, what exactly are these limitations?:
- Do not demand more of the account, since to increase our physical resistance is a gradual and progressive process. This means things like going at our pace.
- Set a daily routine. According to specialists in physical preparation it is recommended that the human should perform a total of about 30 minutes of anaerobic exercise a day and 5 days a week.
- In the variety is the key. If you perform different types of exercises you will be able to alter the monotony, making the above mentioned routine become something much more enjoyable and of course, pleasant to perform.
- Rest the necessary time that our body requires in order to be able to perform at the highest possible level.
- And finally establish a set of goals. That is to say,"in two months I want to run so many kilometers"and to fulfill it without putting any type of excuse or objection.
DURING
To improve our physical stamina we will need to perform the exercise mentioned in the previous lines. Doing this in a successful way is only possible through a series of strict steps:
1- Heat and stretch at all times. This will make our body prepare for sport and thus avoid a multitude of risks and injuries.
2- If we are still not very used to exercise, it would be convenient to start doing low - impact sports, walking at a moderate speed or jogging for a few minutes.
3- Perform the relevant exercise sessions that we will show you in another section below.
4- Measure the time at the same time as the distance that we are doing during the exercise if it is mobility. If it is not an activity of distance, and on the contrary it is based on the realization of abdominal series or weights for example, we will have to calculate it of the way concerned.
AFTER
Once we have finished our physical activity we must finish with a series of stretches to cool us in the best way possible and not run the risk of suffering any injuries. It is important that this stretch is much longer than previously done.
We should also pick up the pulse we showed again and compare it with the one we had previously obtained to get results.
In addition, it should be noted that there are different ways of developing it and depend on the person. It is not the same to improve the resistance of an elite athlete than an amateur or directly from a footballer to a swimmer. That is why we will show you different ways to improve it.
What sessions can be held?
According to physical education teacher and personal trainer Florencia Piolanti,"you can start by jogging 100 meters and then walking back. Then you can do crunches, then cones, and then rotate."
For starters
The following training plan is intended for beginners who have just begun to improve their endurance.
During the established planning it is proposed to walk at rapid pace for a total of 5 minutes and then run for 1.
In the next session we should walk 10 minutes and then run 2.
Already on the third day the subject in question should walk for 100 meters and after this, run another 100, and go alternating and increasing the distance more than 50 meters in each series being performed.
In this way we can improve day by day, following the formula explained and simply increasing distance and time day by day. If this is done with discipline and regularity the results can be seen quickly.
For advanced
Here we can divide them into two categories: aerobic or organic and anaerobic or muscular resistance.
1- Aerobics
CONTINUOUS CARRERA: Low intensity race in the nature in terrain little uneven and without pauses.
- Factors: Distance from 5 to 20 Km.
- Duration: 30 min. To 1 hour and a half.
- Pause: Pause will not be required.
- Pulsations: In balance during the race 140 - 150 p.m.
- Progression: First in volume and then in intensity.
SWEDISH FARLETK (Mild): It is a racing game or rhythm breaks. With progressions and accelerations all within the race and without pauses.
- Factors: Distance from 6 to 12 Km.
- Duration: 30 min. At 60 min.
- Pause: No pause.
- Pulsations: During continuous run 140 - 150 p.m. And in the progressions or accelerations 160 - 170 p.p.m.
INTERVAL TRAINING: Race games with intervals and with active pauses and survivors
- Purpose: Rapid development of stroke technique and lower train musculature.
- Progression: From volume to intensity and by this order.
- Repetitions: Increase
- Range: Decrease
- Intensity: Increase
RHYTHM - RESISTANCE: It is a race where the idea of rhythm prevails, this system is apt to acquire Aerobic or Organic Resistance, but not as a specialty for sprinters and yes for half-mariners. It is to maintain a steady pace during the race where the contribution-spending threshold is between 160-170 p.m.
2- Anaerobic
SWEDISH FARLETK (Strong): This system is identical to the Swedish (Soft) Farletk only differentiates that when cutting the Continuous Stroke and increasing the progressions and accelerations, we make it a system that improves Anaerobic or Muscular Resistance.
FARTLEK POLACO: Consists of 4 phases:
- Heating for 15 to 20 min.
- Rhythmic races over short distances of 150 - 300 m.
- Rhythmic races over long distances of 600 - 800 - 1200 m.
- Normalization of 10 to 15 minutes of relaxation at gentle trot.
RESISTANCE SPEED.- FRACTIONED SYSTEMS (DITRA)
DEFINITION: Interval repetitions with incomplete recovery pauses that improve our Anaerobic or Muscular Resistance.
- Repetitions: Increase.
- Progression: Increase.
- Range: Decrease.
Types of exercise
The exercises we can do to improve our resistance are multiple and varied:
1- Running
Running We can do it during the morning, as it will bring us energy for the rest of the day in addition to burning calories more quickly.
2- Walking
Depending on the state of resistance in which we are, we can walk instead of running. It is therefore a matter of adapting physical exercise to our possibilities.
3- Gym machines
Here it is recommended that the set of machines be altered as much as possible in order to enhance the different parts of our body. If we do not have access to these, alternatively we can do push-ups, sit-ups or squats working on our own body weight.
4- Jump rope
Without doubt one of the most effective exercises we can find to improve our endurance. It will basically help us improve the amount of air that goes into our lungs as well as help us reduce our body weight faster than normal.
5- Bicycle
Like rope jumping, this is one of the fastest and most important activities. In the bicycle is worked for a longer time than in the race and we can also strengthen and define our legs.
Benefits
The benefits to our body are manifold:
- Prevention of chronic diseases such as diabetes, arthritis, back pain, depression or obesity among many others.
- We improve our muscle tone which helps protect our joints from injury.
- We improve our mobility and balance leading to a better body posture.
- Another of the most notable advantages is the reduction of the risk of osteoporosis due to the increase in our bone density.
- It considerably decreases the chances of suffering from insomnia.
- Last but not least, improve our mood and in this way our own self-esteem and personal well-being.
Other type of help
If by some chance we feel any type of pain during the activity that we are doing we should stop for precaution and not force ourselves too much.
It is also recommended that it be varied taking into account the maximum of our possibilities the places of training and the different physical activities that we perform.
He yoga Helps our body to get used to rest and above all to concentration. With this practice we will improve our breathing when it comes to practicing sports, causing our tiredness to diminish.
The intake of adequate food becomes crucial. The ones necessary to optimize our resistance will be especially those that have lower levels of fats and that do not appear too processed. In addition, they should include large amounts of protein at the same time as different vitamins and cereals. Perfect for this would be lean meats, cereals and of course a great variety of fruits and vegetables.