Endurance is the ability of a person to perform work that requires increased expenditure of energy for a long time. It takes patience, a willingness to exercise, and a fair amount of free time to become tough.
Instructions
Step 1
An important point to start training is a healthy sleep for at least 8 hours and a proper diet. If you decide to become hardy, skip heavy foods. Preference should be given to foods with a high fiber content and fermented milk. You should also give up alcohol and cigarettes.
Step 2
You should start training gradually. To begin with, morning exercises, then jogging for short distances is added. Even with such small loads, the body becomes more resilient. On weekends, you should arrange a cross for a long distance, at the initial stage 3 km, then increase the distance and intensity. After such a cross, the body must rest and fully recover.
Step 3
For the development of endurance, it is necessary that the body's fatigue comes as late as possible. To do this, develop the respiratory and cardiovascular systems. They will develop to some extent when exercising outdoors with proper breathing while exercising or running. And to enhance the development of these systems, you can do special exercises and practices, which are abundant in yoga.
Step 4
After the body gets used to such loads, you should add special exercises that contribute to the development of endurance. It can be a fast run for 20–40 minutes, alternation of running and walking for at least two hours, a long, low-intensity swimming, jumping rope in series, a long sports game, for example, football, volleyball.
Step 5
In order to become hardy, classes must be systematic. It is important to stretch your muscles before starting a workout. The load should be gradually increased with each workout. Running should be devoted to at least three sessions per week.
