Exercises for development of endurance

By the term "endurance" is understood the ability of the body to perform a certain process for a long time without reducing the intensity. The complex of exercises for the development of endurance needs to be properly constructed, taking into account some features of the training. To achieve good results, adhere to proper nutrition and drink plenty of water.

What exercises are necessary for endurance training?

To start a few rules, to achieve good results. At the first stages of the training, it is necessary to maximize the development of aerobic capabilities, improve the performance of the cardiovascular and respiratory system. In the second stage, the volume of loads should be increased using a mixed training regime. After that, use high intensity exercises with interval and repetitive work.

Exercises for endurance development:

1. Running . This is one of the most effective ways to get good results. It takes a day to work, to allow the muscles to recover. It is best to choose interval training: first run slowly, and then, raise the pace for a few minutes, and then slow down again. It is important not to forget about the correct breathing.
2. Squats . If you want to increase the power endurance, then pay attention to this exercise. You can perform both classic squats and various variations. The effect of this exercise is the same as running.
3. Jumping on the rope . A great exercise for the development of general endurance, which can be performed even at home. It is important to consider some tips: you should push off the floor from a full foot, you can jump with a high knee lift, and keep your hands next to the body. The duration of the training is at least 15 minutes. Jumps on the rope not only develop endurance, but also contribute to weight loss, improve coordination and train muscles.
4. Pulling up . Another great exercise to increase the power endurance, which should be performed, given some rules: for the approach do the maximum possible number of repetitions, the total number of approaches is 4-5, use different techniques of pull-up. Similar rules apply to push-ups , which also help to develop endurance.

Another thing worth paying attention to is other cardio exercise options that help develop endurance: biking, swimming and outdoor games.