Endurance training

Endurance training is the most important skill that you probably thought about every time you had to walk up a high floor. However, this is by no means the only situation when such a useful skill can be useful. In addition, strength endurance training is an aerobic exercise, and aerobic exercise is an excellent chance to get rid of subcutaneous fat and bring the muscles into a beautiful, resilient state.

Endurance Training Program

It is important to understand that training for strength and endurance is always two different activities. Therefore, do not exclude from your schedule strength training, if you decide to do training in endurance. It's better to let them alternate in your schedule.

Exercise for endurance can be almost any kind of aerobic exercise:

run;
jumping rope;
cycling or exercising on a stationary bike;
elliptical trainer or walking up the stairs;
classes in aerobics, step aerobics, slide aerobics and other types of similar activities.

If you consider that when you are running or cycling, you set the duration of the training yourself, probably for you it will be the most preferable. Although, if your willpower is too weak, it is better to go to a fitness club, where the additional motivation is the funds you spent on purchasing a subscription, but in this case it is more difficult to train endurance. This output is suitable only for the beginning, to get used to the stresses and get an additional stimulus to development.

Frequency of training

Usually, for development of endurance it is enough to practice three times a week, constantly increasing the duration of training.

However, if you prefer, for example, running, you can fully practice it every morning, leaving only the weekend to rest. If at the same time you feel good yourself, then your body has quite well perceived the proposed rate. However, this is not necessary, especially if you practice strength training several times a week in the evenings.

Duration of training

If you are engaged in aerobic exercise, it is important to constantly increase the load by 10% per week (it is important to control the pulse during training - it should not be more than 80% of the maximum value for your age).

Let's take a look at the example of running. The first day of training will be enough for a ten-minute run (watch the pulse during training, it should be higher than your usual by 20-30%). Do not need to run too fast, choose a calm pace and move, sticking to it. Periodically accelerate or slow down, but do not stop before the time passes (unless, of course, you feel bad).

Next week, you can increase the running time to 11-12 minutes, and so every week to raise your bar by 10-15%. Bring the jogging time to 40-50 minutes.