Exercises to develop endurance at home

How often do you walk or climb to high floors without using an elevator? Can you run several kilometers without rest breaks? The answer will depend on the level at which your endurance is developed. When giving preference to training on exercise machines in the gym, do not forget about banal workouts at home, morning jogging or visiting the pool on weekends. After all, it is the general physical preparation of our body that helps us work with additional weight and increase our strength in the gym. Today we will create a set of exercises to develop endurance and analyze each of them step by step.

• Characteristics of endurance and its types
• Physical endurance exercises at home
• Run
• Video: Recommendations for running technique to increase efficiency
• Jump rope
• Table: Correspondence of the length of the jump rope to a person’s height.
• Video: Analysis of jumping rope technique
• Pistol squats
• Video: Useful tips on the pistol squat technique
• Pull-ups on the horizontal bar
• Video: Useful tips for pull-ups on the bar
• Push ups
• Jumping in place with high knees
• Plank
• Burpee
• Video: Detailed analysis of burpee technique and the most common mistakes
• Exercises to develop endurance. What's the benefit?
• Strength and endurance training program at home or in the gym
• Table: Endurance training program

Characteristics of endurance and its types

To correctly select exercises suitable for developing endurance, it is very important to find out the main nuances associated with it.

Endurance is the body’s ability to cope with proposed physical activity for a long time with a minimal decrease in intensity.

There are two types of endurance - general and special.

General physical endurance implies the ability to perform physical work of moderate intensity for a long time with the functioning of most of the muscular system. General endurance is also called aerobic endurance, since its level determines the amount of oxygen that the body is able to use per unit of time.

Such endurance is formed and developed depending on the duration and amount of training, and also serves as the initial stage for the development of endurance of a more complex type - special.

The special type involves endurance in relation to a certain type of physical activity. This endurance, in turn, comes in the following subtypes: speed, strength, and speed-strength. It is worth noting that such a division is conditional, since there is no specific exercise that develops only strength endurance, for example. To one degree or another, each exercise allows you to train special endurance of any kind.

The level of speed endurance indicates how long your body is able to maintain the rhythm of performing a particular exercise without muscle fatigue and disruption of technique. For example, if you run, then to develop this type of endurance you need to increase the speed and the length of the distance itself.

Strength endurance tells about your body how long you can perform an exercise at close to your maximum effort. For example, in the gym, when bench pressing with a barbell, it is strength endurance that helps you complete as many repetitions as possible in one approach.

Speed-strength endurance is manifested in football, hockey and other sports where it is necessary to coordinate your speed and strength skills. Here everything happens in totality - the body must be able to quickly cope with high-intensity loads for a long time. An essential factor here is the alternation of activity: sudden efforts are replaced by periods of uniform load. To improve this skill, running with sudden changes in direction, jumping followed by running, and interval training are perfect.

Speaking about endurance, one cannot help but touch upon such concepts as statics and dynamics. So, statics are used in situations where it is necessary to hold the weight for a certain amount of time without making any additional movements. Static load is used primarily in yoga and partly Pilates; classical fitness favors dynamics, although fixation in the plank is an effective and popular exercise among most fitness enthusiasts. If we are talking about dynamic load, it means that there is a need to repeat the same action many times with consistently correct execution technique. This type includes most of the well-known exercises - from lunges to dumbbell swings.

Tips for Beginners

“Before each workout, you need a warm-up to avoid injury,” reminds Denis Lobakin. “This is 10 to 15 minutes of easy running, dynamic joint warm-up, light stretching.”

Also consider your health and circumstances. If we are planning a tempo workout during the day, and the heat outside is +30 degrees, reduce the time or replace it with easy running. The order can be changed, but alternation is important: you should not do two interval, tempo or long workouts in a row; there must be a break between them.

“If it is not possible to complete the program at least 3 times a week, then it will be difficult to develop endurance,” says our expert. “There will be an effect, but you will approach it very slowly.”

Thus, the main thing in aerobic training is regularity. If the time between workouts is too long, your metabolism will not adapt to burn fat all the time, including between workouts, and your endurance will leave much to be desired.

Physical endurance exercises at home

The choice among exercises for developing endurance is large, but each of the proposed exercises is basic, which can be performed at any time and anywhere if you have free time.

Let's look at the best of them.

Run

Running allows you to keep your entire body in good shape and also improves your overall health.

• It is very important to maintain an acceptable speed for you while running - this will allow you not to exhaust your body with physical activity, and constantly maintaining it at the same level will make it possible to run more and get the maximum effect.
• It is important to be systematic when running. If you run in the morning, don’t miss a single day. Otherwise, the body will begin to “forget” the amount of load that you gave it previously, and after trying to get back into the process, it may show a lower result.
• In addition to daily jogging, the process of increasing the load is no less important: each time try to run more than before, increase the pace and after increasing it, try not to reduce it.
• “Ragged” running is also popular in the process of developing endurance, but this method should be used no more than 3 times a week, and change the speed about 8 times in one session. It is necessary to run at maximum speed for 30 seconds, and then switch to slow walking for no more than 5 seconds.

Video: Recommendations for running technique to increase efficiency

Jump rope

Jumping rope works effectively as a means to relieve muscle tension. It also does an excellent job of increasing the level of endurance of the human body.

Before you start analyzing the technique of jumping rope, you need to figure out which jump rope is right for you in accordance with your height and watch a video with tips on how to perform the exercise.

Table: Correspondence of the length of the jump rope to a person’s height.

Also, without measuring your height, you can simply fold the rope in half and bring the resulting length of equipment to you - the rope should not be higher than your shoulder. If the rope is too long and there is no other rope, you can wrap part of the rope around your wrists and feel free to start jumping.

• It is very important to ensure that the entire foot leaves the surface when jumping.
• Beginners should jump for at least 15 minutes per approach. It is advisable to do at least 3 approaches per day.
• To eliminate monotony while jumping rope, you can jump over it with each leg in turn, cross them while jumping, and so on.

Jumping rope strengthens the cardiovascular system and helps fight excess weight if this exercise is included in your daily workout routine.

Video: Analysis of jumping rope technique

Pistol squats

A fairly complex version of squats, for mastering which a beginner may need a number of leading exercises, such as squats on one leg against a wall or with a partner.

Technique:

1. Starting position: stand straight, the distance between your feet is equal to the width of your shoulders, your head is straight. Raise your right leg and transfer your body weight to the left. Finding balance. You can stretch your arms forward or spread them to the sides - their position depends on how comfortable it is for you.
2. Gradually we begin to squat on the left leg, while stretching the right leg forward. During a squat, the pelvis should move back, but under no circumstances should it tuck forward - the level of development of the flexibility of your hip joint plays a huge role here. Of course, we make sure that the back remains straight throughout the entire approach. The squat is carried out until the biceps of the thigh presses against the calf muscle. During the final squat, the leg extended forward should be parallel to the horizontal surface, the knee of the bent leg may slightly extend beyond the line of the toe.
3. We return to the starting position by pushing off with the heel of the left foot. During the ascent, we also lower our right leg.

A - starting position, B - squat.

This exercise should be repeated as many times per set as you can. But there should be several approaches themselves, at least 2–3. If you manage to do 20 or more repetitions in one approach, this suggests that you should look for a more complicated exercise in terms of physical stress on the muscles or perform pistol squats with additional weight.

Video: Useful tips on the pistol squat technique

Pull-ups on the horizontal bar

To develop endurance during pull-ups on the horizontal bar, you need to do the maximum number of repetitions and practice daily. The most effective program includes at least 5 sets with the highest number of repetitions.

Before you start doing pull-ups, you should choose a horizontal bar that is suitable for your height - while hanging, you should not touch the support with your feet.

1. We grab the horizontal bar with a direct grip, palms at a distance wider than your shoulders, do a hang, cross your legs - this will be the starting position.
2. As you exhale, begin to pull your torso toward the bar until your chest touches it.
3. We stay in this position for a few seconds.
4. As you inhale, slowly lower your torso down. The legs are still crossed.
5. We perform the greatest number of repetitions.

On the left is the starting position, on the right is the final position, pull-up.

What are the advantages of pull-ups over other endurance exercises? Firstly, the muscles of the back and upper shoulder girdle develop, secondly, grip strength is strengthened, thirdly, subject to a healthy lifestyle and proper nutrition, there is a chance of losing excess weight, since when doing pull-ups on the bar, energy consumption increases significantly, and, fourthly, it is assumed that there is grip variability, which allows you to shift the degree of load on certain muscle groups.

Video: Useful tips for pull-ups on the bar

Push ups

During push-ups, the pectoral muscles, triceps and deltoids of the shoulder muscles actively develop. The core stabilizing muscles work as “helpers”.

1. Starting position - we take a lying position, the position of the palms is slightly wider than shoulder width, the body is tense, the abdominal muscles are tense, the legs are on the toes, slightly apart from each other.
2. While inhaling, we proceed directly to push-ups, lowering the body by bending the arms at the elbows until a few centimeters remain between the chest and the horizontal surface.
3. As you exhale, we return to the starting position.
4. We perform the required number of repetitions until the completion of the approach.

When performing push-ups, it is very important to maintain a tense state of the muscles and feel their work throughout the entire approach.

When performing push-ups as one of the exercises in a set of general endurance training, like pull-ups on a bar, you need to perform the greatest number of repetitions and approaches.

Jumping in place with high knees

Such jumping is considered more effective than running in terms of burning calories.

1. Starting position - stand straight, the distance between the feet is equal to the width of the shoulders, the arms are along the body.
2. We make a jump, during which we raise our knees high and try to touch our knees with our palms, or simply stretch our arms forward.
3. We return to the starting position.
4. We do as many repetitions as possible until the set is completed.

This exercise, like the previous two, does not have a specific number of repetitions and approaches - we jump as much as we can, but the break between jumps should be minimal.

A is the starting position. B - jump.

Plank

The plank is a well-known exercise that perfectly tightens the abdominal muscles. It is worth noting that the plank does not pump up the muscles, but only strengthens and shapes them, and accordingly, it has every right to be on the list of endurance exercises.

In the plank, in addition to the abdominal muscles, the work also includes the anterior muscles of the arms and legs, shoulders and rectus dorsi.

Starting position - lying down with support on your toes and elbows, stretch your body, strain your abdominal muscles, “twist” your tailbone and strain your buttocks. It is necessary to maintain a straight, tense body throughout the exercise. Otherwise, the bar will not have the desired effect. Try to hold yourself in this position for at least 30 seconds. The maximum is again not limited - it all depends on the physical fitness of your body.

Burpee

Burpee is a compound exercise because it includes simple exercises that together represent a small complex aimed at strengthening several muscle groups at once - quadriceps, hamstrings, buttocks, calves, pectoralis major muscles, triceps, deltoids and abs. This complex is formed by the following exercises: push-ups, squats, jumping.

In its classic form, a set of exercises called burpees looks like this:

1. Bend forward so that your palms touch the floor.
2. Next comes a reclining position and push-ups.
3. This is followed by a return to the original slope using a jump.
4. Then there is a jump again, but this time upward - jumping out.
5. After this, the cycle begins again, with an inclination.

Try to work at a high tempo for as many reps as possible.

Systematic implementation of burpees leads to the development of almost all muscles of our body.

Burpee perfectly trains the respiratory and cardiovascular systems and speeds up the metabolic process in the body. It is an excellent exercise as a daily morning exercise at home.

Video: Detailed analysis of burpee technique and the most common mistakes

Standing Alternate Dumbbell Press

The weight of the dumbbells is the same as that used in the first exercise. Tighten your leg muscles in advance by bending your knees slightly, and also focus on tightening your core muscles. So, your back is straight, your shoulders are slightly pulled back, after inhaling, as you exhale, press one dumbbell, then as you inhale, the dumbbell lowers to its original position and the movement begins with the second dumbbell.

Exercises to develop endurance. What's the benefit?

One of the most obvious and important benefits of endurance training is improved overall health. Also important are such advantages as weight loss, strengthening the cardiovascular and respiratory systems. The proposed exercises are basic, but it is important to remember that bringing the technique of their implementation to the ideal indicates your technical and physical success in the most difficult workouts - you can easily increase your strength and speed indicators.

But do not forget that most of the proposed exercises have contraindications for implementation. If you have any injuries in places that are, one way or another, involved in a certain exercise, then you need to refuse to perform it. Also, you should not continue the exercise if you experience pain - or you need to check the correctness of your technique, or simply interrupt the approach due to the fact that the exercise being performed is not suitable for you for some reason.

Aerobic energy production depends on three factors:

1. The efficiency of the lungs in receiving oxygen and releasing carbon dioxide.
2. The ability of the heart to pump the required amount of oxygenated blood in a certain period of time.
3. The ability of the cardiovascular system to supply muscles with oxygen-rich blood.

All three factors are consistently interconnected and are subject to development using the same methods.

Based on the fact that aerobic and anaerobic energy are provided by different mechanisms, they are not interconnected, they serve different purposes, and they are developed, accordingly, by different methods.

Both energy processes – aerobic and anaerobic – are important for mixed martial arts, because a fight in them, as a rule, consists of several rounds lasting two to five minutes each.

The peculiarity of a fight in mixed martial arts is the constantly changing intensity of its conduct from low to

extreme, and the actions of the opponents are divided into a large number of different episodes, alternating with periods of choosing a position, movements, preparation of attacks and transitions to defense, that is, actions of relatively low intensity. Endurance in such work will depend not only on what energy reserves you have and how you will spend them, but also on how quickly they will be restored after episodes of active actions. Intensive execution of attacking and defensive actions is ensured by anaerobic processes, and the speed of recovery during the fight is determined by the power of the aerobic process.

Strength and endurance training program at home or in the gym

When creating an endurance training program, it is necessary to think through it so that there are exercises that enable the athlete to develop in the following parameters:

• flexibility (for the most painless movement of joints);
• muscular endurance (to increase the time it takes to complete an approach while minimizing body fatigue);
• muscle strength (for the physical development of bones and muscles);
• Cardio fitness (to reduce the risk of cardiovascular diseases);
• quality of physique (to improve metabolic processes in the body).

The program is designed for 7 days, with the condition that classes will be held every other day. There will be a total of 4 classes per week.

Table: Endurance training program

To achieve the maximum level of development of your own endurance, you need regular training to help your body strengthen in all respects at the same time. As a result, all this will lead to an improvement in the general condition of the body and increased performance in strength training.

Goblet Squats

You only need to set aside 20 seconds to complete the maximum number of repetitions. The main thing is not to hold the dumbbells in front of you; they need to be lightly placed on your shoulders, held in your hands. Thus, the load will be more on the legs and buttocks.

Squat deeply while maintaining a slight arch in your lower back. Do not lean forward too much, otherwise your lower back will take on excessive load. At first, you can squat with a mirror on the side; it will tell you whether you are on the right path.

After completing the exercise, rest for only 30 seconds and then move on to the next one...