A set of exercises to increase endurance. Endurance Exercises Physical Endurance Exercises

06.08.202027.05.2017

The human body is capable of many things. Its resources have large reserves and can be successfully developed. This helps with endurance, both physical and emotional. These types of endurance are tightly interconnected. By training one ability, the other automatically improves as well. Endurance is the ability of the human body to withstand heavy loads for a long time. But how do you develop endurance?

Features of the development of endurance

It is believed that the force human body demonstrates the presence of muscles. This is not always the correct opinion. All athletes pay great attention to cardiological loads that improve the functioning of the cardiovascular system. All training should be aimed at increasing endurance, building muscle mass and strengthening the work of all systems. The less a person gets tired, the stronger his health is an indisputable fact. To achieve such results, it is important to take time to build endurance. There are two types of body resistance:

General, when the body is able to withstand prolonged physical effects.
Special, the ability of the body to endure fatigue under specific loads.

The best method to achieve your goal of increasing stamina is physical exercise. The resistance of the body perfectly develops running, cycling, swimming, as well as simple exercises that can be done at home. Then the result will not keep you waiting. The body will be more toned, flexible, strong and resilient.

How to build endurance at home

Good motivation is the first step towards achieving a goal. A trained person not only looks good physically, but also feels more confident. The right motivation will turn training into pleasure, not hard labor.

Where to start training? Initially, you need to pay attention to lifestyle. Without going to the gym, you can increase the strength and endurance of the body at home. Experts have developed simple rules that must be followed regularly.

It is important to adhere to the correct daily routine. Get at least 8 hours of sleep a day. Internal overstrain will interfere with the development of endurance.
Initially, morning exercises should be included in the daily routine.
Once every seven days, it is necessary to include cross-country in training. Running on long routes contributes to the development of the body's power. You can start with a 3 km distance, and then increase it. The race is recommended to be carried out on a day off to allow the body to recover. Gradually, the body will get used to such loads, and endurance will increase.
Endurance directly depends on the proper functioning of the respiratory and cardiovascular systems. IN daily workouts It is important to include exercises that will strengthen all body systems. You can get acquainted with yoga, which provides comprehensive classes.
It is important to pay attention to nutrition. If it is wrong, then all efforts will be in vain. It is recommended to consume more fiber, which is found in nuts, fruits, vegetables, dairy products. All this food is remarkably absorbed in the body and will certainly have the best effect on it. You can even pay attention to the complex of vitamins and drink them in the early stages of training.
It is important that training is enjoyable. Scientists have proven that good mood during classes, will help best results. stable positive mood provides a clear mind. Be sure to check out this system of mind cleansing - you won't regret it.

Endurance Exercises

For a qualitative result and achievement of the goal, athletes recommend that classes be carried out efficiently and regularly. The body quickly gets used to the loads, and after a short time he will demonstrate strength and endurance.

At home, with just five exercises, you can effectively create and consolidate a good result.

Pull-ups on the horizontal bar (20 times). Everyone knows the exercise. The body should be straight, legs together and pull the body with your hands so that the chin rises above the horizontal bar. When you go down, you need to inhale, and when you go up, you need to exhale.
Push-ups (60 times). An old exercise that many remember from school. Take an emphasis lying down, keep your legs together, and your back is straight. Going down, you can inhale, you must rise on the exhale.
Rocking the press (40 times). On the back, in a lying position with knees bent, forward bends are performed. Then you need to raise the body and reach your chin to your knees. Inhale while straightening and exhale while lifting the back.
Throwing legs (40 times). You need to sit down and rest your palms on the floor, and then throw your legs back while bending in your back, then get back to the starting position. Exhalation must be done while throwing the legs back.
Jumping with change of legs (45 times). When doing the exercise, it is important to keep your hands locked behind your head, elbows turned to the sides. The body must be upright, it must be kept level. One leg is bent at the knee and looks forward, the other is evenly extended back. During the jump, you need to change the position of the legs. Inhale while jumping, exhale when landing.

Exercises should be performed comprehensively. 8 minutes are given for one approach, in the allotted time you need to include rest (30 seconds). It is important to do everything according to clearly established rules and not to change places.

Exercising always brings health benefits:

the number of capillaries that direct blood to the muscles increases;
the heart trains, it begins to pump more blood and supply oxygen to the muscles;
muscle volume becomes larger due to an increase in mitochondria;
improves the functioning of the lungs, which saturate the blood with oxygen;
in the muscles, the presence of lactic acid decreases, which gives pain at the end of sports;
red muscle fibers develop.

Stages of education of endurance

Before gaining strength and becoming hardy man necessary preparatory steps for the body. Preparation will help you get in the right mood. There are three main stages: preparatory, main, special.

During preparatory phase you need to learn the exercises that will be used to acquire endurance. Pay attention to drawing up a training scheme, their duration and correct execution exercises.

The main task of the main stage is to make stronger cardiovascular system, muscles and ligaments, adjust breathing. All this is necessary to increase the overall capacity for work, strength, agility and speed. The second stage is the foundation before acquiring full-fledged endurance.

The special stage can only be started when the first two have been completed perfectly. This can be tested by running a 3 km cross-country, which must be supplemented with strength exercises. If the body coped with the control check, then you can proceed to a special stage. It involves long-term physical activity, which must be combined with unexpected and instantaneous strength and speed exercises. This stage will help develop contrast endurance.

The most basic

Once you decide to go in for sports and develop endurance, you never need to stop.

If you do not exercise for only a few weeks, the muscles will lose their former functionality and you will have to start all over again. If your choice fell on healthy lifestyle life and a taut figure, it is important to follow this path to the end.

Endurance exercises are the cornerstone of any sports discipline, because without them it is impossible full workouts. Lack of physical stamina will prevent you from gaining muscle mass to perform strength exercises gym, develop the functionality of the body, run on long distances for an acceptable time, to engage in martial arts, etc. Therefore, this quality must be developed by every athlete, there will never be excess endurance.

What does endurance mean?

The very concept of endurance is quite multifaceted and it is necessary to develop it in several directions at the same time.

There is strength endurance - the way our muscles overcome the pain threshold during the performance of strength exercises. It determines how many repetitions we can perform in exercises with weights.
For athletes, such an indicator as speed endurance is also important - how much the muscles are ready to maintain the speed of the exercise by adapting to a constant reduction, for example, while running or swimming.
Also important is the question correct breathing. If during sports you cannot control the rate of breathing, and you become short of breath, you will not be able to carry out a full workout. We need to look for ways to solve this problem.

In our article, we will tell you what exercises to develop endurance, whether it is possible to develop this indicator at home, and what results can be achieved in a month of hard training.

Ways to develop endurance

When talking about developing speed endurance, people most often associate this issue with cardio training. Indeed, without cardio, real endurance cannot be achieved. The most important thing here is the intensity of the cardio load. We will leave low intensity for those who want to lose weight or improve their relief. Sluggishly stomping on a treadmill or stepper, you are unlikely to become even a little more enduring.

Using the maximum load

The more you apply maximum or submaximal load while working for a long time, the more resilient you become. To be clear, you have set a specific goal for yourself - to run 10 kilometers in 30 minutes. But your actual physical preparation is such that you can master such a distance in only 50 minutes. Therefore, we begin to train as follows: we perform a 30-minute run with almost maximum effort. We run 5, then 6, then 7 kilometers ... After some time, you will not notice how easily you can run 10 kilometers in 30 minutes.

Muscle adaptation to long-term, powerful effort is the key to developing speed endurance.

There are also various physical exercises for speed endurance. Their job is to do a little less work, but put in more effort. Feel free to use for this any equipment that sets additional resistance: weights, rubber bands, free weights etc.

System of cyclic exercises

With strength endurance, things are a little different. Here we need to use a system of cyclic exercises that require endurance. That is, constantly modify and periodize the load. For this, the principle of tonnage, successfully used by weightlifters, is the best suited.

For example, let's say you want to do 15 reps of a 100kg barbell bench press. It turns out that in one approach you need to lift 1500 kg (1.5 tons) in total. From this we proceed. You can gain a ton in one approach with a lot different ways: shake 50 kg for 30 reps, 75 kg for 20 reps, 125 kg for 12 reps.

If you train to achieve all these sub-goals, then the original goal will be quite easy for you to submit to. Such varied work trains all groups muscle fibers, due to which strength indicators and strength endurance increase.

The Benefits of Exercise

In addition to developing strength and speed endurance, you are also doing some serious anaerobic work. This leads to a set of muscle mass and strength. The relief also improves, since working in a large rep range creates a strong pumping effect, without which good fullness and venousness are impossible.

In addition, you can be guided by the principles of endurance training without setting global sports goals. No one is stopping you from trying to get faster and stronger if your goal is to lose some weight before beach season. And it will work great.

Contraindications

Since this style of training is impossible without maximum and submaximal load, such techniques are contraindicated for people suffering from diseases of the cardiovascular system.

Working to failure greatly increases arterial pressure. For athletes with arterial hypertension and hypertension, this can be dangerous.

Excessively intense cardio load will also not be beneficial, it is better to replace sprint races with leisurely runs. This point must be taken into account if you do not want to harm your health.

If you develop strength endurance in exercises such as barbell squats or deadlift, be sure to follow correct technique exercise and breathing rate. There can be a lot of consequences: starting from too strong axial load on the spine, which will inevitably, sooner or later, lead to injury, and ending with increased intraocular pressure, which can also be critical for some athletes.

Think back to how you felt after doing barbell squats at 75% of your one-time max for 15 reps. Now imagine how this can affect the health of an unprepared athlete. For this reason, development work strength endurance should be cyclical, after it must be followed by a period of lighter training for the full recovery of all body systems. Without an experienced personal trainer competently build training process in such a way that few people succeed in achieving their goals and not harming themselves.

Best Endurance Exercises

Strength endurance training

In order to comprehensively develop the strength endurance of the body, you need to build your entire training process around basic exercises, such as:

barbell presses and;
( And );
different kind.

Of course, the work must be intense, and the time the athlete stays under load must be long. When working with big weights it can be up to 3 minutes. Rest between sets should be until breathing is fully restored.

Exercises for speed endurance

In addition to well-known cardio exercises (running, swimming, cycling, jumping rope, etc.), we recommend that you include some exercises from this list in your arsenal:

, work with horizontally hanging ropes;
pushing and pulling;

These exercises combine elements of aerobic and anaerobic exercise. By doing them, you will stimulate your body to adapt to the complex load, which is exactly what a crossfit athlete needs. In addition, these exercises are performed in an explosive manner, they are great to turn on the central nervous system. And without stimulation of the central nervous system, show really worthy result CrossFit is much more difficult.

Breathing exercises

Without correct technique breathing, it is impossible to competently perform any functional set of endurance exercises. But the high pace of the load often knocks the athlete off the rhythm. He begins to swap inhalation with exhalation, and in a completely severe cases- just ignores this moment and breathes randomly. To prevent this, perform the following exercises (for some, this approach to training may seem frivolous, but it really works):

inflate balloons (complicated option - heating pad);
hold your breath underwater;
do cardio more often fresh air.

This will create moderate stimulation to your lungs, making them more resilient. The first two endurance exercises can be done at home.

Many other factors also affect breathing. The two main ones are smoking and being overweight. With the first, everything is clear, bad habits and sports are incompatible things. WITH overweight but it is necessary to fight, moreover, immediately and radically. The more own weight athlete, the greater the load is created on the heart, lungs, joints and ligaments. Many overweight people note that playing sports after getting rid of excess weight are much easier and more productive, and the rhythm of breathing during training normalizes, there is no trace of shortness of breath.

How to improve performance?

The answer is simple: do not rush on the way to the cherished goal. Progress is made up of three main principles: constant progression of loads, regularity of training and competent recovery.

For example, when working on strength endurance, in no case do we force events. Working with an average weight, add 2-3 repetitions to each approach in each subsequent workout. Working with more weight, add one repetition at a time. After you complete the entire cycle, the result will increase in both strength and endurance.

We work on the same principle with speed endurance. Our best friends in this question: timer and sports apps for smartphone. The timer is needed to record the time of training and gradually increase it. Application functionality can also be useful to us. There you can find out the time under load, the distance that the athlete ran (swimmed, rode, etc.), average speed. A fitness bracelet or heart rate monitor will not be superfluous. This way you will know that you are keeping your heart rate within the normal range and not overdoing it.

Crossfit complexes

In fact, CrossFit is a discipline, the whole essence of which lies precisely in strength and speed endurance. By doing crossfit, you improve them. By improving them separately, not within the framework, you increase your potential in crossfit.

The following complexes are both aerobic and anaerobic in nature. By doing them, you become stronger and more resilient. See for yourself.

Masters Final 11	Complete 500m rowing, 500m cycling, 15 box jump burpees, and a 110m shoulder sand run transfer. Needs to be done as quickly as possible.
McKinnon	Complete a 2.5K run, a 5K rowing run, a 7.5K cycling run, and another 2.5K run. Needs to be done as quickly as possible.
Pedal to the Metal	Do 12, spend 24 calories on the rowing machine 16 calories on the stationary bike, then do 8. The task is to complete the maximum number of rounds in 7 minutes.
Regional Individual Event 6-16	Complete a 1km spin on a stationary bike, a 30m arm walk, a 10,500m on a rowing machine, 50 box jumps, and 5 overhead squats. The task is to complete the maximum number of rounds in 20 minutes.

Monthly training program

For 1 month, you can have time to develop your anaerobic endurance well. With strength endurance, things are a little more complicated, it will take more time.

To achieve a truly athletic and functionally prepared body, you need to develop in all respects. Therefore, in this program, we combine classic cardio workouts with more narrow-profile movements aimed at developing endurance.

The program is designed for 30 days, training takes place every other day, there will be 30 training sessions in total.

Workout number	Exercises
1	Running - 3 km - 4x60 seconds	Jump rope - 3x120 seconds Running - 3 km
8	Rowing in the simulator - 5x500 meters Jump rope - 3x60 seconds Pull-ups - 3x15
9	Running - 7 km - 5x20 for each leg
10	Hammer blows on the tire - 5x20 with each hand Plank - 2x90 seconds Jump rope - 4x60 seconds
11	Rowing in the simulator - 3x750 meters Jump Squats - 4x2 Pull-ups - 2x20
12	Running - 7.5 km Burpee - 3x20
13	Pull-ups - 5x20 - 3x12 Work with horizontal ropes - 3x45 seconds Hammer blows on the tire - 3x25 with each hand
14	Exercise bike or bicycle - 15 km Burpee - 8x15
15	Running - 10 km

Circuit training at home is a set of exercises aimed at working out the whole body and burning fat. It differs from others in that the exercises are performed without interruption in time 10-12 times. The complex includes 11 exercises that are performed in a circle. After that, you should rest for 5 minutes and then start the next round. These workouts are available for women and men. Let's see how endurance training is organized at home.

Complex for men

Plans that are put before you start doing endurance exercises at home:

reduction of adipose tissue;
increase in endurance;
strengthening the vascular and cardiac systems.

Important! This workout will become great option for a man who has only dumbbells in the house. Their weight is selected individually so that they do not have to be changed otherwise, the technique will lose effectiveness.

System physical activities crossfit consists of complexes of various and simple exercises. Thanks to the wide adaptive response of the body to intense training, it allows you to develop qualities such as strength and endurance, increase physical capabilities and keep the body in excellent shape.

Before starting a workout, you need to warm up. This will help warm up the muscles and prepare them for stress. At home, stretching is most often performed. If possible, you can arrange a jog and jump rope.

Building a workout:

twisting in lying position on the floor. Oblique muscles are being worked out;
push-ups with arms wide apart. The muscles of the chest and back work;
squats with small dumbbells. Pumping legs;
bench press of two dumbbells in a standing position. The muscles of the sternum and back are being worked out;
bending arms with dumbbells alternately;
thrust of two dumbbells with the body tilted forward;
pullover with one dumbbell in a supine position;
swing with two dumbbells in different directions;
lifting two legs in a sitting position;
push-ups from the bench behind;
doing lunges with dumbbells in hand.

Important! You should start with four circles and gradually increase them to six. The training time must be at least 60 minutes. The pulse should be about 120 beats per minute.

Complex for women

Endurance training at home for women is built on the same principle as for men.

It always starts with a warm-up and includes: circular motions shoulders, hips, then “scissors” with your hands, three minutes of fast push-ups from your knees, as well as squats.

Important! For training, you will need dumbbells, and you should immediately choose the optimal weight so as not to waste time changing them. The more intense the workout, the better. final result in weight loss and pumping the whole body.

Exercises:

weighted squats. The execution technique is similar to regular squats: you need to put your legs shoulder-width apart, straighten your back. Dumbbells should be placed on the shoulders. You should squat so that your thighs are parallel to the floor. Exercise helps to pump legs and buttocks;
push-ups from the knees. Assumes a horizontal position. The stomach should be pulled in, the back should be straightened. Place your palms strictly under your shoulders. Legs should be bent at the knees. Bending your arms, the body should be lowered down. It is forbidden to bend. Exercise allows you to pump the press and triceps;
push-ups with arms wide apart with weights. The situation is similar to the previous one. A dumbbell is taken in the hand and takes root to the chest. Body support: knees and one arm. In this position, you need to do push-ups. There is a pumping of the sternum and back;
squats with weights and bending the arms. Pumped legs and biceps. You need to lower your hips parallel to the floor, then bend and unbend your arms. At least 20 times.

What should be a real athlete? Strong or resilient? Of course, both of them. Try these explosive strength and endurance workouts and find out what "being strong" really means to you.

You can't claim to be truly strong if you've bypassed developing general endurance by devoting all your time to or building muscle. However, if you were a real good fellow, the suggested endurance workouts will appeal to you!

In this article, you'll learn how to develop your different types of endurance through intense barbell workouts and a variety of cardio exercises.

ENDURANCE - the body's ability to develop sustained effort over a period of time. The level of endurance is determined by the time during which a person can perform a given physical exercise.

In the world of bodybuilding and powerlifting, there is a huge focus on strength and recovery, and endurance is not given due importance. However, endurance is an important component of good physical condition, which is important when working with significant weights.

IN general view, it will allow the body to recover faster and train longer. You will also recover faster between sets, which means that you will further reduce your rest time.

Many powerlifters and strength athletes believe that endurance work will have the opposite effect and slow down the recovery process. Often powerlifters strive to gain or maintain their current weight, and therefore do not include any intensive speed and endurance training, such as martial arts.

Remember that endurance for strength athletes is not work until he starts to choke, endurance is primarily about being in good shape and speeding up recovery.

If you strength athlete, be sure to dilute strength training with work on the development of aerobic (general) endurance. Start slowly, adding one short cardio session each week.

Endurance is extremely important to maintaining health and maximizing your performance. In powerlifting, moreover, training is associated mainly with a low rep range (up to 5-6), which does not develop overall endurance. But not everything is so simple. Let's consider the issue in more detail.

What is Endurance: general and special

Distinguish between general and special endurance. General endurance is the ability to perform work of moderate intensity for a long time with global functioning. muscular system. It is also called differently aerobic endurance.

A person who can sustain a long run at a moderate pace for a long time is able to perform other similar work at the same pace (swimming, cycling, etc.). The main components of general endurance are the possibilities of the aerobic energy supply system, functional and biomechanical economization.

General (aerobic) endurance plays a significant role in optimizing life, acts as an important component physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special Endurance- this is endurance in relation to a certain motor activity. Special endurance is classified:

according to the signs of a motor action, with the help of which a motor task is solved (for example, jumping endurance);
according to the signs of motor activity, in the conditions of which the motor task is solved (for example, game endurance);
in terms of interactions with others physical qualities(abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular apparatus, the speed of consumption of resources of intramuscular energy sources, on the technique of mastering a motor action and the level of development of others. motor abilities.

To avoid misunderstandings, this article By Special Endurance, we mean Strength Endurance..

Different types of endurance are independent or little dependent on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance. Therefore, we recommend putting the emphasis in training on a comprehensive, balanced and versatile development.

Aerobic Endurance Exercises

Aerobic endurance is determined by lactate threshold. The higher your lactate or aerobic threshold, the greater your aerobic endurance. This type endurance is primarily related to the function of the cardiovascular system and are trained using continuous and interval training. All types of efforts can be divided into three types:

Short - 2 to 8 minutes
Medium - 8 to 30 minutes
Long - from 30 minutes or more.

Considering and applying the following exercises and complexes to yourself, select those that, working with which, under conditions suitable for you personally, will help improve the necessary qualities of motor abilities. In general:

Continuous training helps in improving maximum oxygen uptake (V02max);
Interval training is essential to improve muscle activity hearts.

Brisk walking, trekking, running or trail running

Trying the exercises in this order, in increasing intensity, you will find your optimal format for developing aerobic endurance. Walking and running can be done both on the treadmill and on the street. Start with 20-30 minutes once a week, and then add another walk as you progress.

Walking does not put much stress on the joints, and besides, this pleasant pastime in the fresh air should do you good: it brightens the complexion and saturates the lungs with oxygen.

Running up the stairs

Not a suitable park nearby? You can always run 3-4 times to the top floor of your house. Not interesting enough? Take a couple of 1.5 liter bottles with you.

Stair running is effective option cardio loads. In one hour of such classes, almost 1000 kcal are burned, and it is not at all necessary to run all this hour - you can vary the load or combine running with other exercises or dilute the intervals with a calm move. Most incline treadmills simulate this load.

During jogging on the stairs, many muscle groups work - the buttocks, legs, back and abs. Running into a 10-story classic Soviet high-rise building in 1.5-2 minutes and a uniform descent after that will create exactly the right type of load.

For 20-30 minutes of stable work, those 10-12 intervals, you will strengthen the cardiovascular system, increase the overall endurance of the body, improve joint mobility, strengthen bones and ligaments.

Highlands and hills

Alternatively, for those who are more comfortable on the trail, hill runs can be recommended. This type of running is suitable for those who have already acquired some physical form and is extremely useful for powerlifters: thanks to running, they can also increase the load in the gym. Find a suitable long hill and train harder. Stick to long sprints of 200-300 meters. Depending on the angle of inclination, you should run into it no earlier than 1 minute. Ideally, also up to 2 minutes.

You can also start with short sprints of 30-50 meters. In addition, jogging can be performed on a flat surface. Also while walking you can do a sprint every few minutes.

Riding a mountain or road bike

Cycling, just like walking or running, does not put stress on the joints, and this is another opportunity to train outside. You can, of course, work at the gym, but it quickly gets boring. Follow the same plan as when walking. First, once a week for 20-30 minutes, then add a duration or one more workout.

Equipment in the gym to improve aerobic endurance

Rowing exercise

Sit on the rowing machine. Keep your back straight, body slightly tilted forward, knees bent. Straighten your legs until your arms reach the level upper press. Come back, straightening your arms and bending your knees, again feed the body forward.

Stand on the elliptical, set up the machine manually, or select a specific program. Adjust the height as needed. Use the machine's controls to change the intensity of your workout.

Characteristics of key exercises for the development of basic motor skills

In a situation of choosing the intensity of training and building its structure, we recommend that you be guided by the following logic of developing the necessary qualities and types of load.

Target Quality	Load interval	The ratio of work and leisure	Intensity	Number of repetitions	Number of episodes
Maximum speed
Anaerobic glycolytic power			Submaxi
Anaerobic glycolytic endurance
Aerobic power	1-2 min	1: (1-0,5)	Higher middle
Aerobic endurance	1-8 min		Medium
Recovery, fat oxidation

Strength endurance exercises

Strength endurance - the ability to realize large force impulses during the required load period with a slight difference between the maximum possible and realized force impulse. Or, in other words, it is the ability to resist fatigue when working at almost maximum power for up to 3-4 minutes, performed mainly due to anaerobic-glycolytic energy supply.

From this definition, it can be seen that strength endurance is manifested only in the case of large weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general aerobic endurance. On a competent combination of both types of activity, the most interesting workouts, for example, in crossfit complexes

Strength endurance training depends on the load characteristic of a particular sport, and should form the level of a special load “above average” with close to the maximum number repetitions.

Athletic sled pull

Recently, such thrusts have become very popular in the world of powerlifting and crossfit. They can be performed on training or rest days. However, you need to start carefully so that they do not interfere strength training. It is not necessary to buy expensive sleds. And it is enough just to tie the rope to the working weight or use the support levers.

Technique. Find a suitable platform and wrap the rope around your waist. You have a weight that you will pull on yourself. Start at a slow pace, 1-2 times a week for 10 minutes. If this does not affect the work in the gym, then you can increase the weight.

You can work on strength endurance using almost any strength exercise. To determine the structure of the training, you can use the following guidelines based on the values of the RM (Repeat Maximum):

You can add more complex complexes with a bar if you are already sufficiently prepared and confident in the technique of each individual exercise.

Complex with a barbell "Bear"

The complex involves the use of light weights and a series of exercises without rest, without lowering the barbell. One of the popular complexes in crossfit is known as the Bear.

The bar is loaded with a relatively light weight. Start by putting the barbell on your shoulders and doing deep squats with the barbell on your chest. When lifting up, the bar moves behind the head. Next, you put the bar on your back and perform deep squats with a barbell. Again, when lifting, the bar should be behind the head. Finally, put the barbell back on the floor and start over. You did one rep, and you need to do 6 reps with a light weight. This complex set of exercises will make you sweat.

Complex with a barbell Bear

There are many options for endurance training and strength development. Remember that you need to start small, gradually adding loads. As soon as there is an improvement in endurance, it will immediately be reflected in the gym. The workouts will seem easy and you will get through them faster.

And an additional version of strength training from crossfit.

Strength endurance. Running and barbell

And street workouts in styleworkout.

Endurance training on horizontal bars

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In the same way, women can tailor their CrossFit workout to develop aerobic, strength endurance, or a combination of both, and significantly improve their fitness.

Building endurance workouts

Starting work on the development of endurance, it is necessary to adhere to a certain sequence of building training.

At the initial stage, it is necessary to focus on the development of aerobic capabilities, improving the functions of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. development of general endurance.
At the second stage, the volume of loads in the mixed aerobic-anaerobic regime should be increased.
At the third stage, increase the volume of loads through the use of more intense exercises performed by the methods of interval and repeated work in mixed aerobic anaerobic and anaerobic regimes, and selective effect on individual components of special endurance.

Nutrition to Improve Endurance

Increase your endurance in training will help you take sports supplements- isotonics, energy drinks, creatine, beta-alanine, amino acids, bcaa and pre-workout complexes. Such sports nutrition specially formulated to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!

Endurance Training Supplements for Men

Olimp Sport Nutrition | Beta Alanine Xplode ?

Suggested Use: One serving before workout.
Recommendations for preparation: depending on body weight: up to 70 kg - 3 g dissolved in 80 ml cold water. 70-85kg - dissolve 6 g in 160 ml of cold water. More than 85 kg - 9 g dissolve in 240 ml of cold water.

The advantage of Olimp Sport Nutrition "Beta Alanine Xplode" is that it is presented in powder form. Thus, you can choose the right portion size depending on body weight.

Olimp Sport Nutrition | Knockout 2.0?

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-Citrulline, Beta-Alanine, Citric Acid, L-Arginine Hydrochloride, Taurine, L-Tyrosine, Silicon Dioxide, Flavors, Caffeine, Guarana Seed, Barley Extract, Acesulfame K, Sucralose, Sodium Cyclamate, Cayenne Pepper Seed Extract , black pepper seed extract, ram serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, vegetable carbon.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula?

1 capsule 2 times a day

Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiencies in the body that provoke premature fatigue, insufficient recovery and reduced body tone.

BioTech | Creatine Monohydrate?

5g (1 teaspoon) in the morning on an empty stomach, before and after training for 4 weeks

Thanks to its neutral flavor powder form, it mixes easily with other supplements such as weight gainers or protein shakes.

100% creatine monohydrate is used by athletes to increase muscle strength and endurance and also to catalyze cell volumization and increase muscle mass. How does creatine monohydrate work? Many studies have shown that creatine increases strength and muscle mass. Since then, creatine monohydrate has become the most popular and most effective supplement in the world of strength athletes.

USPLabs | Modern BCAA+?

mix 2 scoops with 350-400 ml of water or other beverage and take 30 minutes before and immediately after training

Why so much leucine? The reason is that leucine plays a key role in increasing the concentration of mTOR and, therefore, the concentration of this amino acid should be as high as possible.

Time to think about common physical training and especially endurance. A set of exercises aimed at working all muscle groups.

Nowadays, not everyone can devote several hours a day to physical exercises in the gym or swimming pool, and I am no exception.

And then I remembered one simple set of exercises. The exercises are simple, but aimed at working all muscle groups and endurance training. It won't take you away a large number precious time. Only five to ten minutes for warming up and eight minutes for the set of exercises itself.

What exactly are we talking about and what do we need for this. Only five exercises: pull-ups (on the crossbar), push-ups from the floor, swinging the press ( horizontal bench), throwing legs, jumping with alternating change of legs.

1. Pull-ups. Nothing new, the body is stretched into a string, legs together, pull-ups on two hands, at the top point the chin is above the crossbar. Inhalation is made when moving down, exhalation - when moving up.

2. Push-ups. Just like they taught in school. Feet together, back straight (no bending). Down - inhale, up - exhale.

3. Press swing. From a supine position, bend at the waist, raise the body and reach the knees with the chin. Hands behind the head, elbows out to the sides. Inhale when unbending, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself with some kind of belt to the bench.

4. Ejection of legs. Both palms are on the ground, the body is in a state of full sitting. The legs are thrown back, with the back arched, then we return to the starting position. Exhalation is made when the legs are thrown back.

5. Jumping with a change of legs. Hands in the castle behind the head, elbows apart, the body is perpendicular to the ground, the back is even. One leg, bent at the knee, is in front, the other is straightened and stretched back. We alternate legs. Inhale when jumping, exhale when landing.

And now about the number of repetitions and pace. Exactly eight minutes are given for the entire complex, which must be evenly distributed between all exercises and rest.

So (we do not change the sequence):

Pull-ups - 20 times.

Push-ups - 60 times.

Rocking the press - 40 times.

Throwing legs - 40 times.

Jumping with change of legs - 45 times in 1 minute.

If you do not fit (which is quite natural) in the allotted number of repetitions of each exercise, do not be discouraged. It is important to meet the allotted time, not forgetting at least a thirty-second rest between exercises and complete the entire complex as efficiently as possible at a high pace.

This set of exercises is used as a warm-up in the preparation of special forces soldiers, therefore it is not aimed at pumping muscles a la Schwarzenegger, but specifically at endurance.

Also, the development of endurance, and, accordingly, the rhythm of breathing, contribute jumping rope and running.

Good luck in your work!