What is stamina? How to develop it?

What is stamina? It is a person's ability to engage in certain activities for a long time without any decrease in performance. Endurance everyone is different. Someone is high, and someone not. But, at whatever level you are, it can and should be developed.

Surely each of you watched the long-distance runner. That's just about them and you can say, "Here is the endurance!"

What is stamina? How to develop it?

What is endurance, it is clear to everyone, and here is how to develop it? This is what we will talk later in this article.

What is endurance: Classification

First, let's find out what it is. The following types: general and special endurance.

What is stamina? How to develop it?

The first, as we have said, is that the person for a long time engaged in some activity with the full functioning of the muscular system. It is also called aerobic - oxygen completely secured.

Without it you can not talk about development of the second kind - special endurance. This is essentially the same, but dedicated to any sport that involved people. For example, running endurance. When is it best to develop it? The most favorable is the period of pre-school age to 30 years, and the most effective - from 14 to 20 years. Is it worth the endurance associated with power? Absolutely.

Next standing factors

Strength and endurance - two major, interrelated factors necessary for the most effective results.

What is stamina? How to develop it?

For example, if you take sports such as bodybuilding or box, it immediately becomes clear that the one force here is not enough. Half the battle - to raise the bar, so to speak, at 100 kilograms, which is not so simple, but in fact it is still necessary to keep. It was then, and necessary strength endurance.

What is stamina? How to develop it?

In order to distinguish one from the other types of endurance, they introduce various concepts. One of these is the physical endurance. What are its features? It is a kind of indicator of motor movements. Movement is life. Just about it further and talk.

motivation - the main key to success

It is impossible without mentioning the specific sport - running. But before we talk about endurance training, it should be noted motivation activities. Without proper motivation it is very difficult to achieve any results. That it is the key to high performance.

What is stamina? How to develop it?

Therefore, energizing, set goals and go! To prove that the motivation is really important, the following examples. Not everyone knows that the ancient people were the best runners. If we compare their run with a run modern athlete, they would have been far ahead.

Ancient people had not only high speed, but also can do it for very long. Why in those days people had such high endurance? The case is just the same in motivation. The motivation served hunger, as well as escape from the wild beasts. At the moment, we always have something to eat, and we do not feel the threat, which is why it is important to find the motivation. Suppose it already is. What to do next? And then require training.

endurance types: where to start?

Endurance - a pretty notion of volume. It is aerobic (of which we have already mentioned in the beginning) and anaerobic. The latter represents the body's ability to perform work without oxygen, but using internal resources. It can develop during intense workouts, limiting time for the body's recovery. This classification is the most interesting athletes, seriously engaged in any kind of sport. Usually, a person enough to know 2 types of endurance: general and special.

Running - a sport that helps to keep the body in good shape, and its owner - in a good mood. But exercising, the main thing - to follow certain rules:

  1. If you are just starting to run, you do not need immediately overfulfill standards. Start standing with a small load.
  2. The second rule - the regularity of workouts. You can not miss them, otherwise there is a chance of losing their previous results.
  3. For effective results, running pace and the length of the distance to be constantly increasing. But they must gradually. You can, of course, every day to exercise, gradually increasing the load. This will surely help in the development of endurance, but worth a try, and other equipment. Maybe they just really help you.

Interesting technique, developing endurance running

Famous marathoner Craig Beasley was proposed its own system, called a ragged rhythm. It consists in the following: a man for 30 seconds, running as fast as possible, and then for 5 seconds switches to a peaceful walk.

If you repeat this 8 times in training time, it will soon feel the results. Man is not only becoming more resilient, but also feels the general strengthening of the body.

If you've had enough to cope well with this task, it is necessary to increase the number of repetitions and the time given to running at maximum speed.

What is stamina? How to develop it?

Method Craig Beasley is quite effective and will help to achieve significant results. But this is not the only one of all systems. Consider another technique, developed by Bart Yasso.

The basis here is the interval running. The length of the race is divided into segments of 800 meters, and it passes - the number of intervals. Weekly heat necessary to arrange several such segments, breaking away for a certain time. At the same time every week should be added to it even by one interval.

The result - you will conquer the whole distance in a relatively short time, and, of course, your stamina will be much higher. Which of these methods to select, everyone decides for himself. Easier to deal with one of the first, the other falls on the second soul.

What to do to get results?

Should regularly perform a number of endurance exercise. Now we will look at some of them. One of the most effective exercises - this is running on an inclined surface. It is worth noting that the best pace - this is when a person while running can calmly talk. It is also important to note that the minimum run time is 20 minutes, and the maximum - 1, 5 hour.

To build endurance should run well on a complicated terrain, such as the hill with a slope of more than 8 degrees. But such ups must alternate with descents. Hoists should be about half of the total distance run. That they are well trained endurance.

If you are a long time we did not go running, then the renewal will be required to give the body time to recover. During this period it is best to do the heating of all the muscles, as it will be difficult at first. And, of course, in pursuit of endurance in any case, the body must not be overloaded. This not only has no effect, but also have a negative impact on his condition, including the possible emergence of chronic fatigue. If this all happened, you need to give your body a rest.

The effect of jogging on the human body

Running - it is undoubtedly an important sport. It has beneficial effects on the cardiovascular, respiratory, immune, nervous systems, tempers the body, trains muscles, increases efficiency, improves mental performance and overall a very good effect on the human body.

What is stamina? How to develop it?

People who have long been engaged in this activity, have already felt the results. But many newcomers, before reaching the receiving effect, throw the sport. Why is this happening?

Firstly, it may be the wrong load distribution. As a result, the man immediately hard. Therefore, as already mentioned, it is necessary to start small and gradually increase the pace and distance.

Secondly, could begin really serious problems. It's worth noting that there are some health problems, in which from the run should be abandoned.

Starting to run, do not just expect great results. They can be obtained by exercising for years, and even the minimum result becomes visible only after some time.

How do I get results and not lose motivation?

Newcomers, the exercises should follow some rules:

  • First, before running it is important to spend a little workout. This is necessary in order to warm up the muscles and prepare the body for the upcoming stress.
  • Secondly, during exercise should drink plenty of fluids. Under these loads the body requires a lot of fluids. And it has to be plain water.
  • As a rule, it's best to practice anywhere in the stadium, so it is worth paying attention to the weather and dress appropriately.
  • Finally, the athlete is urgently needed comfortable shoes. Best fit shoes with thick soles.

Exercise and positive attitude

What is stamina? How to develop it?

So we figured, what the endurance, as well as how to develop it while running. With the development of such endurance you will become not only a well-run, but also to enhance physical performance. If you do not do jogging or any other sport, it is possible to develop overall endurance. And by the way, it is the basis for the development of special endurance. But no matter what you develop, the most important thing - it is motivation.

How would you not tired, remember, for what you are doing. Set goals, achieve them, be confident in their abilities, and then all must come out!