Physical endurance is the body's ability to withstand prolonged physical activity without significantly reducing performance and fatigue. Training is essential to develop endurance.
Regular jogging contributes to the development of endurance. You need to run at least three times a week, and the duration of one workout should be at least 20-30 minutes. Over time, it is advisable to increase the duration of running workouts to 60 minutes.
In order to run in comfort, you need to get the right athletic clothing and footwear. Trainers should have a firm sole and clothing should be made from breathable and lightweight fabrics.
Overcoming the distance, you should control your breathing and running speed. To get tired less, you need to breathe evenly, and run at a constant speed and take your time. Especially during the first workouts, in no case should you exhaust your body with increased physical exertion and try to run fast. It is important to understand that if the goal of training is not running at speed, but the development of endurance, then rushing will not help to achieve the desired result.
For those who get tired of running very quickly, it is recommended to do race walking first. In contrast to running, in which there is an increased load on the feet, when walking, the load on the legs is halved. During race walking, not only the legs are trained, but also the muscles of the shoulder girdle, as well as the back muscles.
When practicing race walking, two rules should be observed:
1. The leg taking a step forward is fully extended.
2. One of the feet must be in contact with the ground at all times. That is, when one leg is lifted off the ground, the other must step on the ground (this does not happen when running; while running, the athlete has a so-called "flight" phase, which lasts a fraction of a second). Therefore, brisk walking should not turn into slow jogging.
Winter sports also perfectly temper the body and develop physical endurance, especially cross-country skiing and speed skating. Cross-country skiing loads a lot of muscles and helps in the fight against excess weight. Riding 2-3 times a week will strengthen your legs and shoulder muscles, as well as make your body more resilient.
When training endurance, do not forget about regular home workouts. Morning exercises, which include exercises such as squats and push-ups, are great for toning the body.
Ice skating develops not only endurance, but also trains the vestibular apparatus. Regular ice skating is a great alternative to running workouts.
In summer, swimming is very beneficial to develop endurance. Swimming trains the respiratory system much more efficiently than running. In addition, water treatments promote hardening and strengthen the immune system. However, to achieve the desired effect, you need to swim regularly (2-3 times a week). And in order to increase endurance, you should overcome 300-400 meters in one workout. Of course, long-distance swims should not be done from the first workouts. The distance should be increased gradually, starting from 50-100 meters.
