How to increase physical endurance, strength, speed in running, swimming, wrestling, strength, muscles and develop breathing: means and methods of training the body

Important factor for endurance loads, increasing efficiency and active rest is physical endurance. how her increase, interested not only in professional athletes, but also in novice athletes.

Basic rules and lifestyle for increasing the body's endurance

Many factors are important to increase the strength of the body. Fitness trainers always base the training program and classes into a full-fledged complex for the development of the physical abilities of the ward.

The most important factors are considered to be the rationalization of such components of life:

1. Food... Excess weight often causes a decrease in activity and vitality. Food that increases endurance: fermented milk products, boiled white meat, fish, eggs, dried fruits, cereals, herbs, vegetables, honey, fruits.
2. Drink... To prevent blood clots and slow down the metabolism, you should drink 2 liters of still water daily. It is advisable to drink slowly, slowly swallowing. In training, limit the drinking regimen, you can lightly rinse the mouth with water, then spit it out.
3. Schedule... After intense exertion, the body needs to recover, so healthy sleep is important. It is supposed to fall asleep as early as possible and sleep for about 8-9 hours.
4. Physical activities. Have a positive effect on emotional and physical endurance.
5. Breath. Aerobic sports help develop the heart muscle, increase lung capacity, improve vascular elasticity, nourish all organs with useful substances and increase the body's resistance.
6. Psycho-emotional stability implies a readiness for a calm reaction to various life circumstances and helps to overcome difficulties. It is expressed in the ability to easily look for a way out of existing situations.

Depleting Endurance Drugs

Means containing caffeine and psychostimulants - Sydnocarb and Fenamin are known to many people and take them on a daily basis. Substances invigorate mediator links, attract reserve forces of the body into operational biological processes and energy-producing functions. It affects the psyche and body.

The body's basic energy sources are depleted and the person becomes unprotected. The effect of drugs leads to a decrease in strength and an increase in efficiency for a short time.

The drugs have side effects in the form of the development of dependence of the vital activity system on the feeling of fatigue. After the end of their intake, the body needs a long rest.

Pharmaceutical products containing these components:

1. Pyridrol. Psychostimulating pills. The daily dose is 2-3 rubles. 1mg each. Take in the morning. Addiction and dependence are not excluded. Contraindications: insomnia, angina pectoris, hyperthyroidism, underweight, atherosclerosis.
2. Sydnophen. Stimulates the central nervous system. Consume 5 mg 2 r. in a day. If necessary, the dosage is gradually increased to 20-30 mg per day. Having achieved the desired effect, the dose is again reduced. The medicine can cause an increase in blood pressure.
3. Mesocarb - psychostimulant. Increases efficiency and endurance, but causes side reactions: high irritability, headache, loss of appetite. They are used for medical purposes, in sports they are strongly discouraged.
4. Meridil... Psychoanaleptic with weakness and great fatigue. Accepted before lunch. The daily allowance is 10-30 mg. Duration of admission from 2 weeks to 3-4 months. Contraindication: exhaustion, excitability, angina pectoris, insomnia.

Steroid drugs

Depends on steroids physical endurance. How to raise its professional athletes without the risk of doping is of interest to many athletes. It is necessary to use the drugs in moderation, mainly as part of monotherapy.

Steroids do not always directly increase strength, sometimes they can only increase growth hormone and erythropoietin.

1. Stanazol. Popular among athletes, it is produced in tablets or ampoules. Applying a daily or every other day a dose of 50 mg, increases efficiency, strength, burns fat and improves the elasticity of the muscles.
2. Boldenone... A drug for recuperation, has minor side effects. Available in ampoules. Duration of action - up to 15 days.
3. Retabolil... Injected intramuscularly, the result appears after 2 weeks. It has low toxicity, has been used for several years, does not cause abnormalities in the liver. Experts advise using Retabolil for long courses in combination with various supplements, vitamins and other steroids. The typical course of taking it involves 6-8 weeks, 200-400 mg weekly, but not more than 600 mg. It is better to break it down into 2-3 passes of 200-300 mg.

Actoprotective agents

Increase physical endurance without increased consumption, as oxygen and heat generation can be actoprotectors. These synthetic substances belong to metabolic non-depleting drugs that are distinguished by antihypoxic activity.

Actoprotectors stimulate protein synthesis and increase performance.

The indication for the use of the drug in sports medicine is the tendency to hypoxia, which occurs after intense physical exercise at the preparatory and competitive stages. It is selected individually, taking into account tolerance, age, weight and genetic characteristics.Actoprotectors do not worsen the state of health, but strengthen the psyche and body. It is allowed to use for an extended period of time.

There are such types of medicines:

1. Tomerzol and Yakton. Promote energy growth, affect metabolic processes. The course of admission can be long, since the body's reserves are not depleted.
2. Bemitil. A drug that increases energy balance and endurance. Participates in the processes of psychostimulation, protects against hypoxia, develops resistance under heavy loads. It is taken in the morning for 10 or 20 days continuous. course after eating 0.5 g 2 p. in a day.

Nootropic drugs

Nootropics are drugs that have a characteristic effect on the higher mental activity of the brain. Help stimulate mental alertness, launch cognitive processes and improve memory.

Steroids increase the brain's resistance to such negative influences as a lack of oxygen, exorbitant stress and toxic substances. They have a positive effect on blood circulation and metabolic function of the brain.

The required doses and duration of the course are prescribed individually. Not recommended for people with kidney failure, insomnia and cardiovascular disease.Nootropic medicines are represented by such drugs:

1. Piracetam. Increases the intensity of the brain, activates redox activity, improves the energy balance of the body. Available in the form of a solution and tablets. When taken orally, the agent is well absorbed into the digestive tract, the maximum concentration in the blood appears after 1 hour. The half-life is 4 hours. It is taken before meals.
2. Acephen. Stimulates the nervous system, normalizes brain activity, improves cognitive functions. The standard daily dose is 250-500 mg. Produced in tablet form. The course of admission is up to 3 months.

Non-steroidal anabolic drugs

Anabolics increase the synthesis of protein and other biological components in the body through the impact on various mechanisms, accelerate the growth of body weight, incl. and muscular. Increase appetite, accelerate regenerative activity. It is taken in courses that help build muscle and reduce body fat.

In the bones, the deficiency of phosphorus and calcium is replenished, the ability to work and endurance increase. The blood supply to the vessels and the functioning of the brain are improved. Due to the increase in weight, the load on the internal organs increases, blood pressure rises, and the formation of its own hormones is disrupted.

Anabolic drugs have the following names:

1. Riboxin. Available in tablets or ampoules. It activates metabolic and biochemical processes. With intense exertion, it is taken for a long time without serious health consequences. The course of use ranges from 1 to 3 months. During this period, the agent increases the energy supply and improves blood circulation. In some cases, it can cause allergies and redness of the skin. Start taking in tablets gradually from 0.6-0.8 g daily before meals, reaching 1.5-2.5 g. Contraindications: intolerance, renal failure.
2. Potassium orotate... Well stimulates biochemical activity, increases muscle strength and accelerates recovery functions. It is produced in the form of tablets of 0.5 g, the daily rate is 2 g. No side reactions. With long-term use and high doses, it is tolerated normally. In rare cases, allergies are possible. Compared to other anabolic steroids, it gives a low effect.

Adaptogenic funds

For increase physical endurance in bodybuilding, adaptogens are often used, which are prescribed as before the competition and after. They have a tonic effect, increase the energy reserves needed for strenuous workouts and absorb protein well.

Advantages of adaptogenic agents:

• make trainings more effective;
• produce testosterone in large quantities;
• improve metabolism and concentration;
• build up muscles;
• are not doping;
• do not have a negative effect on the body;
• not addictive;
• after 2-4 weeks of admission, they have a noticeable positive result.

The best adaptogenic remedies:

1. Containing ginseng - Aerovit, Gerbion, Farmaton vital, tinctures, Gerimaks.
2. With Eleutherococcus - liquid syrup, Eleutherococcus Plus.
3. On the basis of Rhodiola rosea - dry additives, Rhodiola extract, Golden root.
4. Preparations containing maral root - Leuzea P, Ekdisten.
5. Macroergi - Neoton, Leveton forte, Phosphaden, Adenylic acid.
6. Vitamin complexes - Kopmlevit, Supradin, Orthomol sport, Undevit.
7. Vitamin and mineral - Alphabet, Dynamisan, Vitrum performance.
8. With amino acids - Histidine, Arginine, Taurine.

Mixed-action drugs: synthetic glucocorticoids

Glucocorticoids increase endurance in a complex manner. These synthetic substances accumulate glucose in the body, and the energy necessary for this is borrowed due to the increased division of amino acids. Enhanced performance in this case acts to the detriment of muscle growth.

These drugs help to trigger catabolic processes that can cause great harm to the body. For example, to reduce bone density or to initiate muscle dystrophy in the limb area, while increasing the body fat.

Suppresses the effect of vitamin D, has negative effects on calcium metabolism.In sports medicine, it is used to treat chronic or acute types of joint and soft tissue injuries.

To reduce the side effects when using glucocorticoids, it is recommended to take the regimen every 1 day. Drink 1 r. in the morning. The use of funds for a long time reduces the stress reactivity of the adrenal glands and the adaptive capabilities of the body.Examples of drugs:

1. Dexamethasone - anti-inflammatory drug, retains water in the body. Increases appetite. Has a negative effect: reduces immunity and negatively affects the functioning of the stomach. It is recommended to use no more than 2 mg per day according to the scheme: alternate 2 tablets in the morning and evening with 1 intravenous injection every other day. The course of admission is no more than 2 months.
2. Prednisone. Heals connective tissues, enhances muscle catabolism, redistributes fat accumulations. Has many side effects depending on the dose and duration of use. For short-term admission, the main contraindication is individual intolerance to the components.

Endurance Nutrition

The most harmless means for increasing physical endurance are foods such as:

1. Vegetables, the most effective of which are beets, tomatoes, cabbage.
2. Fruit are represented by bananas, which improve blood circulation, and apples, which increase endurance.
3. From dried fruits raisins, which contain a complex of vitamins and minerals. Promotes good sleep and has a positive effect on the nervous system.
4. Berries (raspberries, cherries, cranberries) raise the pain threshold, which directly affects the athlete's fatigue.
5. Beverages... Juices, the most useful of which is tomato rich in antioxidants. Green tea contains components that stimulate the nervous and circulatory systems. Coffee is a powerful stimulant and should be dosing responsibly.
6. Nuts rich in fatty acids and beneficial trace elements. Runners who include them in their diet find it easier to endure loads and resist fatigue.
7. Beekeeping products... Pollen, honeycomb, honey improve the quality of blood supply and normalize the level of hemoglobin.
8. Greens (lettuce, parsley, spinach) will help improve muscle function.

How to build endurance while running?

Running is an affordable and effective way to increase endurance.

To achieve noticeable results, you must adhere to certain rules:

• at the beginning, you should adhere to the regime - no more than 1 km 2-3 r. in Week;
• regular jogging with a gradual increase in intensity and duration;
• jogging or interval is considered the best sport.

Experts recommend breathing through your nose rhythmically, not intermittently. If it's hard, you can use your nose and mouth at the same time. Inhale deeply, trying to inhale with the abdominal muscles. Exhaling, try to completely free the lungs from the air.

How to Build Endurance Swimming?

Physical endurance like in swimming, and in other sports depends on the degree of preparedness of all body systems. Swimmer performance rises by improving all vital functions.

To increase overall endurance, it is worth diversifying training with such activities:

• sports walking;
• run;
• exercise bike;
• skiing;
• rowing;
• exercise in water;
• game and outdoor sports;
• active leisure.

Resistance to fatigue is developed carefully in children. The proper effect will be produced by regular aquatraining in combination with morning exercises, and various physical exercises.

Until adolescence is reached, endurance is developed by gradually increasing the number of sessions, their duration and intensity. Special techniques of general physical training are planned in full only for fully formed swimmers.

How to develop endurance in wrestling?

In heavy sports, it is important physical endurance. How to raise her wrestlers to achieve a high level of skill can be found by reading the basic recommendations of the experts.

To improve overall performance, professionals advise using a variety of sports activities with a gradual increase in the duration of its implementation. This contributes to the inclusion of different muscle groups in the work. Cross-country, swimming and skiing are considered the most suitable.

Raising general performance is given great attention at the very beginning of training. Future wrestlers should gradually increase the length of continuous activity (from 5-10 minutes to 1 hour), adhering to moderate intensity.

This contributes to the performance of a considerable amount of work, which helps the body's versatile adaptation to sports tasks.

How to improve endurance and muscle strength?

When developing a training plan aimed at developing endurance and muscle strength, it is advisable to take into account that during the period of training, the muscles must be strained more than during normal exercises.

To increase strength, experts advise constantly performing tasks with significant resistance and a small number of repetitions, as well as evenly and constantly increasing the load on muscle groups. High reps combined with low resistance help muscle development.

Trainings are best done every other day.

Push-ups affect the development of muscles in the arms and chest.

1. Lie face down on the floor.
2. Spread your arms wider than your shoulders, and your legs at their width.
3. Slowly descend from top to bottom, reaching a distance at fist level from chest to floor.
4. Repeat 20-25 p.
5. The secret to endurance is high reps. If it's difficult, you have to kneel down.

Calf raises develop your calf muscles.

1. Stand straight, arms at the seams, feet shoulder-width apart.
2. Rise on toes, straining the calf area.
3. Remain in this position for a few seconds.
4. Return to starting position.
5. Perform another 15-25 rubles.

Cardio workouts to increase body endurance

Cardio workouts involve aerobic exercise that involves many muscles and body systems. The main criteria are duration and frequency.

For a good result, it is worth exercising 3-5 p. in Week. Start training from 30 min. gradually increasing to 1 hour.

With a shortage of time, professionals advise to combine classes with everyday activities. For example, getting to work or out of town by bike. Don't use the elevator, but rely on your feet.

The best time of day for activity is from 17.00 to 19.00 h. Control the heart rate and plan the load in accordance with its indicators.

Squats.

1. Stand straight, feet shoulder-width apart, put your hands on your belt.
2. Sit down while inhaling. Bend your legs leaning on the foot.
3. Squatting, pull your arms forward.
4. Return to the original exhalation position.

Jumping rope.

1. Take a jump at each turn of the sports equipment.
2. Jump and fall on tiptoes.
3. The legs are slightly bent at the knees.
4. The rate is up to 150 jumps in 1 min.

Plank.

1. Take a position facing the floor, resting on your toes and forearms.
2. Align the housing, look down.
3. While straining the abdominal muscles, keep the stand for a certain time.

Interval Endurance Training

Interval training is a change of intervals of increased and decreased intensity of sports exercises, or the alternation of strength and aerobic physical tasks during one lesson. Differs in the ability to work out all muscle groups with short rest breaks.

There are rules for correct execution:

• correct selection of exercises;
• reasonable setting of breaks;
• recovery and rest.

Treadmill exercises:

• jogging for 10 minutes;
• split runs into 9 intervals of 3 minutes. each, alternating intervals of accelerated running with calm movements;
• the final stage - jogging - 5 min.

Rope lessons (each stage for 10 seconds):

• bounce alternately with the left and right legs in a calm mode;
• jumping at an extremely fast pace;
• return to the unhurried rhythm of the jumps.

Walking:

• warm-up lasting 5 minutes;
• 3 min. intensive phase of movements;
• 3 min. calm stage of walking;
• repeat 2 p.;
• increase the following alternating cycles up to 20 seconds;
• reproduce 3 rubles;
• cool down 5 min.

Long tempo workouts

Long tempo workouts develop the ability to maintain increasing intensity over an increasingly long period of time by improving the lactic acid reduction system. Develop patience and adherence to an even and high pace.

Long run:

• run long distances effortlessly in normal mode;
• gradually begin to walk the last few kilometers at an increased pace;
• practice every week.

Progressive cross:

• run a long distance as usual;
• accelerate uniformly throughout the interval;
• last 5 minutes run at a threshold rhythm.

Fartlek.

• travel the path at an average speed;
• reaching 3-5 km, accelerate by 30-60 s;
• return to easy running.

Respiratory development: methods and features

There are many methods for developing correct breathing.

1. Refuse a sedentary lifestyle. Active sports are suitable - aerobics, running, basketball.
2. Morning jogging develops breathing and improves overall endurance. You should first do a warm-up.
3. For people living in buildings with an elevator, you can organize high-speed walking up the stairs.
4. Go swimming. To improve the work of the respiratory system, it is enough to pay 2-3 p. To the sport. a week with a combination of classic methods with deep diving.

At home, it is recommended to inflate balloons, strengthen the rib muscles with the breath-holding technique, or use a gas mask.

The role of physiotherapy in increasing the body's endurance

The bath has a healing, regenerating and hardening effect. The cardiovascular system is strengthened, the activity of the psyche increases, fatigue disappears. It is useful for athletes after heavy exertion to relax muscles and eliminate pain in them.

Useful for people with a sedentary lifestyle and those suffering from insomnia. It soothes the nerves, improves mood, and is the prevention of heart and colds. According to research, after physical exertion, the bath increases endurance.

The massage relaxes the muscles, restores their mobility and eliminates the pain caused by fatigue. Reasonable influences on points and zones have a beneficial effect on the work of organs and facilitate well-being in many diseases.

A specially developed sports massage increases endurance, increases work capacity, removes fatigue and restores tone. An excellent preparation for the competition. The main action is aimed at relaxing the tendons, ligaments and muscles.

Health benefits of a contrast shower:

• enhances immunity;
• hardens: exposure to water of different temperatures activates the body's protective processes;
• raises endurance: the thermoregulation of the body is improved, there is a quick adaptation to unfavorable temperature conditions;
• muscle mass and blood vessels are strengthened: alternation of warm and cold water tone up the circulatory system and muscles, the walls of the blood vessels become more elastic;
• mood rises, vigor appears and depression disappears.

Pro Tips: How To “Build” Endurance Safely

For the proper development of endurance, professionals recommend:

• at the beginning of each workout, do a warm-up in good faith;
• increase the load gradually, increasing with each subsequent training;
• jogging 3 r. per week from 20 min. and more;
• it is advisable to wear medium-weight woolen or cotton socks on your feet;
• exercise regularly;
• adhere to proper nutrition;
• keep to sleep;
• drink enough drinking water (at least 2 liters per day);
• avoid bad habits;
• do not succumb to stress.

To develop endurance, there are types of physical activities that do not require a visit to the gym:

• run;
• swing of the press;
• jumping rope;
• walking long distances;
• swimming for a while;
• skiing;
• pull-up;
• a ride on the bicycle;
• strength exercises (kettlebells, dumbbells).

The most important thing here is the performance of loads in a feasible mode. A poorly prepared body is more susceptible to injury and the use of an intensive training regimen in beginners contributes to the appearance of muscle pain, which reduces efforts to zero.

People with weak physical endurance, can find out as to raise her yourself. To do this, you should heed the advice of professionals, do special exercises and follow the rules described above.

Video on how to increase endurance

Exercises for the development of endurance from Julia Smolny:

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