Endurance training for girls at home, in the gym

Endurance level determines how a person will feel at the end of the working day, whether he will be able to carry heavy shopping bags from the store to the house and whether he will need to use the elevator to go up to the 3rd floor. Endurance training is necessary not only for people who lead an active lifestyle, but also for those who prefer passive rest.

What does endurance mean?

Endurance - the body's ability to resist overwork, and the ability to perform monotonous physical work for a long period of time without losing productivity. Everyone possesses this quality, but the level of his development is different for everyone.

There are many forms of manifestation of endurance, which can be conditionally combined into 2 groups:

• general - refers to the performance of work of a non-specific nature;
• special - concerns specific activities associated with physical fatigue.

Special endurance is divided into 2 types:

• expressway: the ability to maintain a constant speed for a long time. Essential for long distance runners, swimmers, cyclists;
• power: the ability of muscles to produce intense efforts over a long period of time without decreasing the force of contraction of muscle fibers. This is an essential quality for weightlifters and people whose work is associated with intense physical activity.

The level of endurance depends on the content of glycogen in the muscles - a polysaccharide formed from glucose residues. With physical exertion, its breakdown gives the body more energy than the breakdown of protein. Therefore, high-carbohydrate diets contribute to the development of endurance, and protein ones provoke its decline.

Endurance training has a positive effect on the cardiovascular system (CVS). During exercise, the force of contraction of the heart muscle and the volume of ejected blood increase, which further reduces the heart rate and respiration at rest.

Also:

• maintain pulmonary ventilation at a good level;
• keep the contractile ability of the heart;
• avoid blood pressure problems;
• slow down the aging process of the body.

General endurance develops in the presence of regular physical activity of moderate intensity for a long time.

Ways to develop endurance

There are several methods for developing general endurance:

When drawing up training programs, as a rule, they use an integrated approach, using all methods of developing endurance.

Using the maximum load

High-intensity training using maximum loads is optimal for people with an average to high level of training, but limited time. The idea behind interval training is to alternate between high and low intensity exercises.

It can consist of 10 cycles, in which the interval of high intensity will be 1 minute, and low - 2. Thus, the lesson will take only 30 minutes, but in terms of energy consumption it can easily be equated to an hour of cyclic exercises.

Cyclic exercise system

Circuit training is the perfect solution for those who get tired of monotonous, repetitive work. The program can include from 6 to 15 exercises aimed at developing both strength and general endurance.

They must be done at a good pace with short intervals, for example: 1 min. training, 20 p. recreation. It is recommended to repeat from 3 to 6 cycles in one lesson.

Endurance training examples

Endurance training can be roughly divided into 2 types, which are determined by the body systems involved in the exercise.

Namely:

• development of cardiovascular endurance, in the process of which the efficiency of the CCC is increased. This indicator can be developed at home. The simplest but most effective exercises are: running or walking at a fast pace, jumping rope, swimming, cycling;
• muscle strength training, as a result of which the contractile ability of muscle fibers or muscle groups increases. Such training is best done in the gym under the supervision of an instructor. Basic exercises: pull-ups, push-ups, deadlifts, twists.

At home

There are several exercises that do not require additional equipment, but when performed regularly, will provide good results. The number of repetitions during the approach is not regulated. Each exercise is performed to failure, a condition in which the muscles are so overworked that they lose their ability to contract.

Examples:

• squats: 3 sets with an interval of 1 min;
  
• straight or diagonal twist: 2 sets with maximum reps;
• push ups: 4 approaches (to facilitate execution, you can use a hard chair as a support);
• jumping rope 15 minutes.
• throwing out legs: to perform the exercise, you need to get on all fours, focusing on outstretched arms and alternate ejection of the legs bent at the knees, feeling the gluteal muscles tense. It is necessary to perform 2 sets with the maximum number of repetitions.

Running up the stairs also develops endurance very well, has a beneficial effect on the work of the cardiorespiratory system and helps to lose weight. The recommended lead time is 20-30 minutes.

In gym

A visit to the fitness center expands the possibilities for the development of both speed and strength endurance.

The following exercises are practiced in the gym:

• training on a treadmill, stationary bike, ellipsoid, stepper (it is possible to set up interval modes with changing the intensity of the load);
• rowing on a simulator;
• hyperextension;
• twisting at an angle;
• bench press;
• pushing sleds;
• ropes and stuff;
• deadlift.

Typically, each workout consists of a warm-up, 4-6 exercise program, cool-downs and stretching. For people with no experience in simulators, it is recommended to conduct several workouts with an instructor to practice the technique.

Strength endurance exercises

There are several basic exercises for developing strength endurance:

• squats: can be done on both legs, or on one (pistol);
• lunges: it is possible to use weights;
• bench press;
• pulling up with a wide grip;
• push-up on the uneven bars;
• twisting the body on an inclined plane.

All exercises are done at a medium or fast pace with a minimum of 20 repetitions. The program is designed for different levels of training and can be adapted for both beginners and advanced athletes.

Speed ​​Endurance Exercises

Speed ​​endurance training is carried out by quickly performing cyclic movements.

The best exercises for its development:

• run;
• burpee;
• jumping rope;
  
• dynamic sports games: tennis, football, volleyball, basketball;
• training with a punching bag. Striking pattern: 30 s. at a slow pace, 10 at a fast pace, from 10 to 100 cycles per set.

Breathing exercises

To increase lung capacity, the following set of exercises is recommended:

• diaphragmatic breathing... On a deep breath, push out the stomach as much as possible, on the exhale, pull in. Execution time from 4 to 6 minutes;
• deep breathing... On a deep breath, expand the chest as much as possible, on the exhale, return to the starting position. The back should be straight, the shoulders should be straightened, the stomach should be motionless. Execution time from 5 to 10 minutes;
• fast breathing in 2 counts... On account 1, exhale, on account 2, inhale. The exercise is performed until slight dizziness appears;
• Relaxation... Relax as much as possible, close your eyes, breathe slowly and deeply for several minutes.

If you have any lung pathology (for example, asthma), you should consult your doctor before starting exercise.

Burpee

Burpee is considered one of the best endurance exercises. This is a combination of alternating push-ups and jumps, repetitions of which are performed at a fast pace without interruption.

Execution order:

1. Take a lying position.
2. Do 1 push-up.
3. Move to the squat position.
4. Stand up quickly and jump, raising your arms above your head.
5. Return to the squat position.
6. Take a lying position.

The number of repetitions is determined by the instructor. When self-training, it is recommended to repeat it at least 20 times per set.

Joe Weider's speed principle

Joe Weider is a renowned bodybuilding coach. He developed a unique training method for professional athletes, the essence of which is based on several principles, one of which is the principle of speed. In standard workouts, reps are done at a medium pace, giving you the opportunity to feel the work of each muscle and focus on technique.

This approach is ideal for athletes seeking a well-proportioned figure. However, for bodybuilders whose priority is muscle volume, it is not suitable. In this case, it is recommended to use high-speed training aimed at developing fast muscle fibers, characterized by great strength, but quick fatigue.

The speed principle involves working with large weights to which the body is not yet accustomed. The number of repetitions is reduced, but the speed of execution increases. All attention should be focused on speed, not weight lifting technique. The method is recommended for athletes who have been training for more than 1 year, in whom the technology of performing exercises has been worked out to automatism.

Training methods according to V.N. Seluyanov

Viktor Seluyanov has been studying the processes occurring in the body during the training process for over 20 years.

During his research, he developed several principles that have led to improved muscle building results:

• quality effort principle: all exercises must be performed to failure;

  

• priority principle: first you need to work out those muscle groups that are most important for performing basic movements;
• microcycling principle: it is not advisable to work out all the muscles in one workout. You need to divide them into groups and work out one by one;
• compensation principle: all muscles, ligaments, and body systems (including the nervous one) have their own rehabilitation time. It makes sense to carry out developmental training for one or another muscle group only after its full recovery.

The trainings, developed in accordance with these principles, allowed Russian athletes to receive top awards not only at Russian, but also at international competitions.

How to improve performance correctly?

Endurance training will give the expected results only if you systematically increase the performance. Otherwise, the body will adapt to the stress and progress will stop.

The increase in loads is carried out in 3 stages:

• first: development of general endurance through aerobic exercise, cardio training, breathing exercises and exercises to strengthen the musculoskeletal system;
  
• second: increasing the volume of the load with alternating exercises of low and high intensity;
• third: training of special endurance due to the introduction of interval and cyclic training in aerobic and anaerobic modes.

The third stage includes classes in the "CrossFit" system.

Crossfit complexes

CrossFit is a patented training system that incorporates elements of various sports. It is aimed at developing not only endurance, but also qualities such as strength, speed and flexibility. Crossfit complexes represent an alternation of loads on various systems and muscle groups.

If on one day there is a strength training with benches, deadlifts and lifts, then the next day will be devoted to the development of CVS endurance, and include aerobic training. This approach allows the body to adapt to all types of overload, increases muscle tone and elasticity and improves the general physical condition of a person.

Endurance Training Program for Beginners

The starter complex is designed for people who have never played sports before. It is designed so as not to overload the heart. Each session should begin with a warm up, include exercises for the lower back and abdominal muscles, and end with a hitch and stretching.

Complex for 7 days:

The interval between approaches should be no more than 1 min. Rest between exercises - 90 seconds maximum. You can switch to training of an average level of difficulty only after a few months of regular training in the program for beginners.

Intermediate Endurance Training Program

For average training, a circular lesson consisting of 2 blocks is recommended.

Lesson scheme for 7 days:

The lesson is carried out at a fast pace without interruption. Repetition of each block must be carried out 3 times. The number of repetitions and the calculation of the load weight is determined by the instructor. Rest between complexes until breathing is completely restored.

Workout tips

In order for training to be both beneficial and enjoyable, you must follow some of the recommendations of the professionals:

• to provide quality rest. With intense training, the body needs to recover, otherwise there will not be enough energy for exercise;
• consume at least 2 liters of water per day. Water improves metabolism and helps to supply muscles with oxygen;
• do not feel sorry for yourself. In training, it is necessary to achieve the maximum level of overwork;
• do not stop there. You need to gradually increase the level of load, otherwise there will be no progress;
• to know when to stop in everything. Excessive diligence can lead to increased overwork with further deterioration in results;
• be sure to have breakfast. Your first meal should contain complex carbohydrates, fiber and protein to energize your body for the day.

It is recommended that endurance training be strengthened by controlling nutrition, providing the body with substances that contribute to the development of this quality.

Sets and reps

The number of approaches and repetitions depends on the level of training of the person and the program according to which the training is carried out. With standard exercises for the development of general endurance, 3-4 approaches are practiced with a number of repetitions from 20 to complete failure.

Beginner mistakes

As practice shows, in pursuit of the result, many novice athletes make the following mistakes:

• neglect the performance of this or that exercise. Avoiding running in favor of rowing may not be important when training general endurance, but both exercises are important for developing special endurance;
• frivolous attitude to the development of the execution technique. It is important to remember that one wrong movement when working with large weights can cause injury;
• lack of a system in training;
• treating aerobic training as recovery. Beginners don't see much sense in them and prefer what they think is the most promising for building strength and muscle.

All these points are not so important for people who train for themselves, but not for those who want to succeed.

Contraindications and restrictions

Endurance training has a general healing effect on the body, but there are certain diseases in which physical activity is absolutely or temporarily contraindicated.

Namely:

• respiratory diseases and CVS pathology;
• ODA problems;
• fractures and other injuries of the limbs;
• poor or deteriorating vision;
• obesity (before you start exercising, you must first lose weight).

It is not recommended to put stress on the body for 2-3 weeks after recovery from colds and viral diseases. If there is a feeling of physical or psychological fatigue, it is better to postpone the training.

Endurance training for girls is a good opportunity to improve the quality of life, increase efficiency, do more and achieve success in various fields of activity.

Endurance Training Videos

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