The human body is so amazing that not everyone can know all its capabilities. In this article, we will talk about what endurance is and how you can develop it in your body.
Definition of concept
First of all, you need to understand the main term. So what is endurance? This is a certain ability of the human body to perform certain work for quite a long time without reducing its efficiency. It is also an opportunity to resist overwork. It is worth saying that the measure of this concept is the time during which a certain action is performed, as well as the intensity of work. The following point will be important: there is a general, that is, aerobic endurance - this is the ability of the body of each person to perform certain loads all the time without effort and overwork. To better understand this nuance, you need to give an example: a person can run for an hour without problems. This means that another type of sports load for his body, if desired, can last the same amount of time.
About physical endurance
Some people may alsointerested in such a thing as physical endurance. What is it? So, it is worth saying that this is an indicator of precisely the motor movements of a person. This concept is often used to distinguish this term from its other subspecies.
Views
Having figured out that endurance is a certain special ability of the body to resist overwork, it is worth saying that there are also two types of it (this was already mentioned at the symposium in 1971).
- General endurance, non-specific. This is the ability of the human body to perform work in which almost all muscles are involved.
- Special endurance, which is also called specific. It is the body's ability to perform specific work at a given time.
More important in this regard for the average person (not an athlete) is general, i.e. aerobic endurance, which helps to train the body as a whole and plays a huge role in optimizing he alth and life.
About the limit
It is also worth considering such a thing as the limit of endurance. What does this mean? This is a certain boundary of working capacity and the presence of strength in the body, beyond which it simply cannot go. It will be interesting that the limit itself is different for each person. It is also important that endurance itself can be developed, i.e., its limit can be pushed a little further.
Lifestyle
The following question is also urgent: "Is it possible to develop endurance?" So,there are certain techniques not only for athletes, but also for ordinary people who play sports only from time to time. It is worth saying that the correct mode of life will help this perfectly. The body's endurance will be much higher if a person eats properly and competently (consume enough vitamins and minerals, do not eat "harmful" foods), have enough time to rest (including sleeping at least 7-8 hours a day), alternate mental and physical stress. And at the same time, it is also important to give up all bad habits, especially alcohol (even low-alcohol drinks) and smoking.
Sports
What other ways is it possible to develop endurance? So, in this case, sports will help a lot. Regular exercise can not only qualitatively improve the general condition of a person, but also positively affect the immune system. It will be important that it is physical activities of varying complexity that can accustom the body to work, while increasing the level of endurance of each individual person. However, it is worth remembering that it is also important to take into account the state of the body (for sports, the cardiovascular and respiratory systems must be strong), as well as the absence of various diseases. If a person has chronic diseases, he must adjust his physical activity regimen with a trainer who will take into account the necessary features. At the same time, it is also worth remembering that positive emotions affect the body well. If a person sports activities are a burden anddo not bring moral satisfaction, it is unlikely that it will be possible to increase the level of endurance and generally get something good from the sport.
Top Tips
How should endurance training be done if a person wants to use sports at the same time? So, for this, there are 6 important tips, following which you can bring the body to a qualitatively new level.
- Permanence. You need to train regularly, despite laziness or unwillingness.
- Organization. It is also important to remember that during training, all exercises must be repeated at regular intervals.
- Frames. You also need to be able to set boundaries for yourself. If there is a goal to do 20 squats, then it should happen.
- Increase. If after a certain time the body gets used to one variant of loads, they need to be increased. This must be done constantly.
- Food. If a person decides to go in for sports, he must saturate his body with useful vitamins and minerals. At the same time, it is important to eat fish, meat, vegetables, fruits every day, drink freshly squeezed juices. The food itself should be fractional and small portions.
- Rest. It is also important to remember that after a workout, it is very important for the body to give a little rest and nourishment. At the same time, you can eat an apple or drink a glass of juice.
Attention
It is worth remembering that the development of endurance should take place correctly. After all, in the desire to help yourthe body can also harm it. The following situations, which must be paid attention to when playing sports, can be dangerous:
- Injuries or sprains. If a person was injured in a previous workout, it is impossible to continue to load this part of the body. We must wait until the time when everything returns to normal.
- Diseases. Also, if a person is ill with something, even if it is a mild cold, it is also better to stay at home until complete recovery.
- Heat. In the hot season during training, a person should consume more fluids, this should not be forgotten. Also, some experts advise reducing the intensity of physical activity on the body.
- And, of course, if there are certain chronic diseases, physical activity for a person should be special, not as intense as for he althy people.
Rest
How else can strength, endurance be trained? So, rest is very important for this. As mentioned above, a person must get enough sleep. Everyone needs a different amount of time for this, but the minimum that you can afford is 6 hours of a good night's sleep. Ideal for an adult - an eight-hour night's sleep. Only if the body is fully rested, it is ready to perform all the necessary functions the next day. It is worth remembering that while working, you must definitely take small breaks. This is important, so the body gets the opportunity to relax and gain strength, while its enduranceimproves quality. And, of course, the whole body as a whole, including endurance, is greatly influenced by positive emotions. If a person is in a good state of mind, his body is ready to work and work. But during, for example, depression, often the body simply refuses to perform certain functions.
Complexity and one-sidedness
It is worth saying that you can increase the endurance of the body in various ways. So, for this you can use one sport or several. The following statement will be important: running, skiing, swimming perfectly develop endurance. However, this will be a one-sided action. Still, experts recommend developing this ability of the body in a complex way. For example, it could be hand-to-hand combat. If a person wants to firmly settle in the gym, then in order to increase endurance, you need to reduce weight and increase the number of repetitions in the same exercise.
Small output
So, we figured out that endurance is the body's ability to perform a certain action for a long time, overcoming fatigue. And what should be done to improve this function of the body? It is enough just to perform certain exercises systematically and repeatedly, while being on the border of fatigue, but still maintaining an excellent pace. It is also important to remember that the best result will give the right combination of well-chosen physical activity and a sufficient amount of body resources.for its self-recovery without harm to he alth.
