Learn how to train endurance to strengthen your heart and improve your athletic performance. Endurance refers to a person's ability to work and resist fatigue. It is customary to distinguish two types of endurance:
- Duration of work at a certain power level until the first symptoms of fatigue appear.
- The rate of decline in the performance indicator during the onset of fatigue.
It should be recognized that endurance is a multifunctional property of the human body and absorbs a large number of processes occurring at various levels. At the same time, scientists suggest that the factor of energy exchange influences the endurance to a greater extent. So, for example, Swedish scientists have found that with prolonged endurance training with a constant pace of exercise, epigenetic changes occur in the cellular structures of muscle tissues.
First of all, we are talking about the acceleration of methylation of about 4 thousand genes. This has a positive effect on carbohydrate metabolism, increases the ability of muscles to adapt to stress, and also eliminates inflammatory processes. To increase the effectiveness of the training, it is necessary to perform special exercises for the development of endurance.
Stamina types
Today it is customary to distinguish two types of endurance: general and special. General endurance is the ability of the human body to work for a long time with the participation of various muscle groups. General endurance is very demanding on the work of the vascular system, heart and central nervous system.
The concept of special endurance should be understood as the ability to endure long-term loads, which are characteristic of a certain type of activity. Also, special endurance is classified into the following types:
- Speed - assumes the ability to move quickly without fatigue.
- Speed-power - involves the performance of powerful power work for a long period of time.
- Coordination - multiple repetition of technically complex actions.
- Strength - the ability to perform difficult exercises for a long time in the absence of technique violations.
- Dynamic strength - the ability to perform difficult exercises at a fairly slow pace over a long period of time.
- Static - the ability to withstand muscle tension for a long period of time.
Endurance can be ensured due to the high functional capabilities of the body. It depends on a large number of different factors and primarily on the work of the brain. It is the brain that is the determining factor affecting the performance of all body systems.
The central nervous system is able to predetermine the performance of muscles and other organs of the body. When an athlete performs exercises to develop endurance, he thereby develops the central nervous system. Energy processes are also of great importance for increasing endurance. This applies to both aerobic and anaerobic processes of providing the body with energy.
How to design an endurance training program?
When developing endurance, it is imperative to stick to a specific plan for positive results. In total, three stages of the training process can be distinguished.
The first stage is designed to improve the aerobic capacity of the body. First of all, this concerns the expansion of the capabilities of the heart, as well as the vascular and respiratory systems. The second stage of training involves working in a mixed anaerobic-aerobic regime. The final third stage involves performing exercises to develop endurance in a more intense mode.
It is very important to remember that increasing the endurance indicator is the most important task of a person's physical development. The child's body adapts best to aerobic loads, which, as a result, leads to an improvement in the oxygen transport system. It is in childhood and then adolescence that it is necessary to lay a solid foundation for the further improvement of overall endurance.
Endurance exercises that meet the following requirements will help achieve this:
- Classes should be conducted with high and submaximal intensity.
- The duration of the loads should be from 0.5 to 2 minutes.
- It is necessary to gradually reduce the pause time between sets of exercises to develop endurance and repetitions.
- The number of sets should be from 1 to 3 with the number of repetitions in each from 3 to 5.
The most effective exercises for achieving your goals are running, playing tasks and games. It is also very important to correctly dose the load depending on the age of the student.
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