The most important element of the training process is endurance training. Most athletes pay attention to strength and muscle building exercises and forget about the main thing - you need to train for endurance. It is this quality that allows you to stay in good physical shape for a long time, maintain health and achieve the maximum capabilities of your body both during training and in everyday life.

There is an opinion that endurance greatly slows down the recovery process. This can indeed happen, but only when the athlete is exercising to the point of becoming short of breath. You should not overdo it, in any business you need to correctly distribute the capabilities of your body and not experiment. The endurance training program should be worked out gradually - add one short workout every week. So you can achieve a uniform development of the ability to withstand rapid fatigue.

An endurance training program may include:

1. sports walking;
2. cycling or exercising on an exercise bike;
3. performing complex exercises with a barbell;
4. traction of athletic sleds.

It is customary to distinguish between special and general endurance. General endurance training is the ability of the body to perform any work for a long time with the involvement of most muscle groups. This ability of the body implies the absence of any problems with the respiratory and cardiovascular systems.

Types of endurance training:

Any strength training should be carried out regularly - twice a week. Proper nutrition is essential in self-improvement. After all, to get rid of excess subcutaneous fat, you should not only train intensively, but also correctly balance your diet:

1. To develop endurance, drink as much water as possible.
   Experts recommend up to about half a liter per day. Hydration is important, because thanks to water, all the physico-chemical processes in the muscles occur. If you don't drink enough water, you risk first muscle wasting and, as a result, muscle breakdown. So drink water regularly.
2. Warm up.
   It is not enough just to run for 10 minutes on the treadmill before training. A long warm-up is required, involving all the muscles of the body. It helps keep joints healthy and prevent damage. You should, at a minimum, carry out a series of push-ups, squats, a few lunges. During the warm-up, exercises for different muscle groups are necessary.
3. Special footwear is essential.
   You can get it at a sports store. Ordinary sneakers are in no way suitable for playing sports, but only for the purpose of moving around the city. Therefore, take care of this in advance.
4. 
   Strength training is extremely important.
   If you include strength exercises in your program, endurance grows exponentially. Be sure to do at least 2-3 strength training sessions per week.
5. Protein intake is important.
   You can’t “get hung up” on carbohydrates alone - they are not enough, but nutrition should be thought out so that it includes a sufficient range of amino acids. It is important that you consume 1.5-1.7 grams of protein for every kilogram of your weight.
6. Include interval training in your program.
   This is the best type of exercise for this type of activity, such as training for special endurance.
7. Focus on quality, not quantity.
   To date, many programs have been developed to increase endurance and other important qualities for an athlete. They've been in the making for decades, so pay attention to the quality of your workouts first, then practice the quantity. Overtraining should not be allowed, since in this case there is no need to talk about any improvement in endurance.
8. It is important to monitor your overall health and especially your immune system.
   Get enough sleep, eat right - all this will have a beneficial effect on the immune system. You can take additional plant modulators to strengthen the protective functions of the body, such as echinacea, eleutherococcus, leuzea, extracts of medicinal plants.

Jogging is the best way to develop endurance. This will be an excellent workout for muscles and endurance. You should run at least 3 times a week for 20 minutes (and no less) every day, and the optimal running time is 1 hour. It is important to pay attention to strengthening the muscles of the arch of the feet, since the risk of developing flat feet is quite high. It is important to monitor the heart rate - it should not be higher than 180 beats per minute minus your age. Another method of developing endurance is exercise on shells.

Do 5-6 sets of 20-30 seconds of intense exercise combined with 2-3 minutes of less intense exercise. With increasing endurance, the recovery time can be reduced. After a long exercise, you need a rest of 10 minutes. At this time, you can perform breathing exercises and develop flexibility.

Endurance is not pumped up muscles. This concept includes the ability to withstand loads for a long time. In order to increase endurance, there are special exercises.

The fact is that during strength exercises, white muscle fibers work. And red fibers are responsible for endurance, which are not so strong, but they have the ability to work for a long time, provided that they have enough oxygen. It is they who train in the process of endurance exercises.

Endurance varies. It is divided into several types.
1. CARDIOVASCULAR ENDURANCE.

Determines how the heart, blood vessels, lungs can work under stress for a long time. This requires cardio walking, running, swimming, jumping rope, skiing, cycling.

2. MUSCLE ENDURANCE

Depends on how many times the muscles or their group can contract. She is trained by performing many repetitions of exercises. Can push up, pull up, squat, twist.

ENDURANCE EXERCISES ARE ALSO DIVIDED INTO TYPES.

Aerobic exercise help strengthen the heart and blood vessels, get rid of excess weight, while maintaining muscles and improving the functioning of the pulmonary system. This type of load includes running and swimming.
Speed ​​Workouts aimed at repeating exercises at maximum speed.
Circuit classes can be carried out in one place without leaving home. This means that a cycle of several exercises is repeated several times - circles. Experts advise doing four to eight circles in one workout. At the same time, reduce its time, thereby increasing the intensity.
Special training are designed to develop the endurance of a particular muscle group. As a rule, such classes are held for athletes who are involved in some kind of sport where strength and endurance are needed in a specific part of the body.

What's the use?

Developing stamina is good for health. So, during aerobic exercise, the increased supply of oxygen to the blood contributes to the fact that carbohydrates are broken down, transforming into energy - excess fat disappears.

The number of small capillaries that supply blood to our skin and all organs of the body, including vascular capillaries, is also growing. The body receives more oxygen and nutrients.

The heart and lungs begin to work better.

• The heart muscle begins to pump blood more actively, which means that the organs of the body are better supplied and also work better.
• Mitochondria, which serve as intracellular energy factories, grow, which improves the performance of each cell.
• The lungs begin to work better, the blood is saturated with a large amount of oxygen.
• Lactic acid dissolves in muscle fibers.
• Red muscle fibers develop better.

TOP 10 Endurance Exercises

One of the most effective workouts is running, which is available to almost anyone.

• It is better to do it every other day so that the body recovers. The maximum interval between workouts is two days.
• First you need to run slowly, slowly increasing the pace, then slow down again. Gradually, the training time increases, the speed can also increase.
• At home, you can run in place, periodically jumping up on your toes.
• If it’s difficult to start running right away, then you can just walk: walking is a good endurance exercise, especially at a fast pace. Then you can run for five minutes two or three times a week, and then increase the jogging time.
• At the same time, you need to monitor your breathing - there should not be a lack of it.

An excellent assistant in increasing stamina is a regular skipping rope. Jumping with it is useful for relieving muscle tension.

• It is important that the foot is fully repelled from the floor surface.
• The jump is worth fifteen minutes at least.
• You can periodically raise one leg, then the other.

So fat is quickly burned, the heart and blood vessels are strengthened, coordination is improved, the muscles of the calves, thighs, hands, shoulders, abs and buttocks are trained. It turns out that the whole body works, which has a very positive effect on overall well-being and endurance. Jumping like this every day, you can, if you wish, quickly lose weight.

Pistol Squats: One leg is extended and squats are performed on the other. You can just squat in the usual way - on two legs. Squats are just as effective as running.

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4. Horizontal bar

• Pull-ups on the horizontal bar should be performed as many times as possible for the approach. Then take a break and pull up again.
• Four or five such approaches are required.
• In this case, the body should be straight, legs extended.
• When lowering, you need to exhale, when lifting - inhale.
• If you have never done this, then at first you can just hang on the bar for a few minutes.

Pushing up is also helpful.

• It is important that the back is straight, and the breath follows the movements: down - inhale, up - exhale.
• The number of approaches is from one to five.

You can train the abdominal muscles.

• To do this, lie down on the floor or a gymnastic bench.
• Legs are straight, hands are behind the head.
• It is good if someone holds the legs so that they do not come off the floor. You can fasten yourself with a belt to a bench or catch your feet on an object, such as a bed.
• The body rises, while twisting a little.
• On the rise, inhale, on the lowering - exhale. In this case, the abdominal muscles should always be tense.

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Cycling is a great endurance booster. Its plus is that it is available to overweight people, since in the process of cycling the load on the knees and feet is removed.

• The leg kick exercise is performed while squatting.
• In this case, the palms are placed on the floor.
• One leg is thrown back, the back bends.
• Then you need to return to the original position.
• Make the same movement with the second leg.
• You need to exhale when the leg is thrown back.
• Another variant of this exercise is to do standing jumps, in which one leg is in front, the other is behind.

9. Games and swimming

Playing hockey and football is also a great workout for general endurance.

You can swim, but for this to have an effect, it is important:

• exercise at least twice a week
• and swim long distances.

Dumbbell exercises are also good. You can do the same squats, but hold a dumbbell in each hand. This will increase the load and the effect of classes.
You can alternate between different exercises during one session. The most important thing is to do it according to the rules.

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Approximate complex for increasing cardio endurance

For example, perform such a complex to increase cardio endurance:

- jump over the rope, raising one leg, then the other; on each leg twenty times;
- bring the feet together and make twenty jumps;
- take several steps in place to restore breathing;
- in a position where the hands are behind the head, you need to step forward and bend the leg at the knee at an angle of ninety degrees, take a breath; the weight is transferred to it; then you need to raise your leg, exhaling; repeat several times - up to thirty;
- shake your legs, take steps on the spot;
- sit down thirty times, when you sit down, swing to the side with one bent leg;
- a few steps to calm the breath;
- in a standing position, the half-bent right leg rises back, the right hand touches the left foot, the body is tilted, the left hand is laid back;
then you need to straighten up, join your palms and throw your right leg to the side; do the exercise thirty times with each leg;
- the rope is taken again, jumps are made on different legs alternately, ten times;
- hands should be folded in front of the chest, sit down; stand up - spread your arms, performed thirty times;
- now you need to raise your hands up and inhale, lower - exhale, take a few steps in place.

For endurance training to be beneficial, you need to exercise according to the rules.

1. During training, you need to take breaks to rest. These pauses can be passive or active. If you choose the second option, you can get an even greater effect from training, because during rest the body will not completely relax, which means that later it will get back to work faster. Activity means that a more intense exercise is replaced by a less intense one. You can lean forward or rotate your body.
2. Experts recommend starting training with twenty minutes daily. Gradually increase the duration until it reaches forty minutes, then you can bring it up to an hour, when endurance is high enough.
3. Exercises to develop endurance and strength training should be separated. You can't do both at the same time. The best option is to separate aerobic training and strength training - put them on different days. Moreover, the break between them should not be less than eight hours, better - a day. When endurance is already well developed, it is possible to carry out, for example, aerobic exercise in the morning, and strength training in the evening.
4. No need to drive yourself to exhaustion. Exercise should be fun. For example, you can run slowly, slowly, gradually moving to an average speed. Don't do endurance exercise.

Planning a traditional unidirectional (eg strength) workout is easy. When training for strength, you need to work with weights, performing exercises in the most intense manner (heavy working weight, low number of repetitions). Endurance training requires low-intensity exercises performed for a long time - this can be training in the gym with low weight and a large number of sets and repetitions, or any other endurance exercise (running, swimming, cycling). There are no problems in building one or another training scheme, but what if you need to increase both strength and endurance within the same program or period of time?

Features of adaptation of the body during power loads and endurance training

The main remedy adaptation of the body to stress is muscle hypertrophy and the associated increase in strength. At the same time, one of the main factors of strength training is long periods of rest - both between sets of exercises and between separate strength training sessions. The optimal rest regime will allow you to maintain training at the required level of intensity, which will be the basis of its effectiveness.

If we talk about adaptation to endurance training, the situation here is quite different. The main parameter here is an increase in the aerobic capacity of the muscle - that is, an increase in the time during which it will be able to perform exercises of a given intensity and with a higher aerobic capacity than it was in the previous workout. This type of training increases the strength of the cardiovascular system, but does not affect either strength or muscle size (NSCA study, 2000).

Is it possible to improve strength and endurance at the same time?

Many scientists do not share the position of some athletes that it is possible to increase muscle strength and endurance at the same time. And there are a number of reasons for this. First, strength training does not increase the body's aerobic capacity. Second, endurance training can undermine the effectiveness of pure strength training.

NSCA studies have shown that it is unlikely that an athlete can improve strength and endurance at the same time, since such training adversely affects the body's adaptation to both strength and endurance training. In particular, endurance athletes did not experience positive effects on performance when using simultaneous training, or this improvement was insignificant. On the other hand, strength-oriented athletes were generally negatively affected by simultaneous training and were marked by a decrease in intensity in the main strength exercises. Thus, training both physical parameters at the same time most often reduced the main parameter of the athlete (be it strength or endurance).

Why can simultaneous training reduce strength/endurance development?

• Acute fatigue. It can be observed when strength and endurance training are performed on the same day. The first period of training will lead to exhaustion, which will minimize the effectiveness of the second period.
• Neuromuscular adaptations- occur in fast and slow twitch motor groups and reduce the effectiveness of strength training, preventing the development of strength.
• Overtraining- systematic simultaneous training with an insufficient recovery period will lead to stagnation. Athletes who practice simultaneous training are more likely to be attacked than others.
• Inability to adapt to two types of training at once. Of course, the body will try to adapt to the extremes of the two types of training, but such a regimen will prove difficult, if not impossible (study by Leveritt et al. 1999).
• Negative anabolic-catabolic balance. Simultaneous training on strength and endurance can lead to a negative balance between. At the same time, the predominance of catabolic processes will negatively affect the growth of muscle mass and strength, and will also create additional conditions for the onset of overtraining.

Correct conclusions

And although many studies have shown the negative effects of simultaneous strength and endurance training, there are still positive aspects. For example, incorporating some strength training into an endurance program has positive effects on heart, lung, and circulatory health (2000 NSCA studies). In addition, it has been proven that the inclusion of strength training in the endurance complexes of athletes involved in high-intensity running (short sprints) and cycling significantly pushed back the time of onset of fatigue and made the “finishing dash” more powerful.

Good afternoon, happy hour, glad to see you with us!

Friday, and we, as usual, continue our broadcast. And today we will get acquainted with the endurance training program. After reading, you will learn all about this quality and how it can be developed. We are thorough and detailed (V 2nd parts) we will reveal this issue and present a circuit solution suitable for 2nd categories of workers: for both men and women.

So, sit back, it will be interesting.

Endurance: Everything you need to know

If you accidentally opened this note, then you should know that it is already the third (or, to be more precise, 5 ) by account. And in the last two, we solved completely different problems. In the first -, in the second - they threw it off, got rid of everything superfluous, i.e. . Today we will talk about the “dark horse” among all the qualities of an athlete, like endurance. And it is dark because there is no intelligible information on the network how to become more resilient, what kind of parameter it is and how it is expressed. Endurance training programs are also practically non-existent. So it turns out that on the issues of mass gain and fat burning, information is a dime a dozen, and endurance stands apart and does not bother anyone. So, we bring to your attention that it shakes us :) and therefore, in this and subsequent notes, we will talk about it. Go!

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

What is Endurance?

Did you know that when it comes to the discipline of fitness and its representatives, the latter must have five qualities (representative components of fitness):

1. flexibility (flexibility);
2. muscular endurance (muscular endurance);
3. muscular strenght (muscle strength);
4. cardio-respiratory (cardio-respiratory training);
5. body composition (quality of physique, proportions).

In other words, a fitness athlete is not only a person with a good figure, but a representative who has “pumped” all the petals, i.e. he is moderately strong, flexible and, of course, hardy. It is these five qualities that make you a good fitness instructor, and not the crusts that you received for a fee in any training (even prestigious) institution.

Note:

In order for the “fitness petals” to be the same size, it is necessary to conduct different types of training aimed at “pumping” each specific parameter. Or combine different strategies, circuit solutions in your PT.

Each of the components gives the athlete its own benefits, in particular:

• flexibility: joints move more freely (use full range of motion); reduced risk of injury, faster recovery after training;
• muscular endurance: the ability to perform exercises / physical activity for a longer period without getting tired; faster recovery after injury;
• muscle strength: the ability to work with large weights; the formation of strong bones and muscles;
• cardio preparation: running activity is easier and for a longer period; reducing the risk of developing cardiovascular diseases;
• body quality: a greater percentage of muscle mass; the best exchange processes.

In the key note, we are interested in endurance (both muscular and cardio-respiratory)- the ability of a muscle to repeat a movement for a certain period of time. The more enduring a person is, the longer he can carry out his activity without fatigue and making mistakes. (for example, violation of technique during the exercise).

Muscular endurance is shown in activities that require repetitive movements, such as high rep range work, strength training, CrossFit, running, swimming, and rowing. In addition, endurance manifests itself in activities in which muscle contraction is maintained for a certain period of time, such as mountaineering or tug of war.

Activities that increase muscle endurance include walking, running, and swimming. They also help increase cardio-respiratory endurance. Cardiorespiratory endurance is the ability of the heart and lungs to deliver blood and oxygen to the body during extended periods of activity.

Endurance and muscle fibers. What is the connection?

More enduring muscles are those in which slow muscle fibers predominate. (reds dominate whites). The slow twitch red fibers are for aerobic exercise, while the fast muscle fibers provide speed and strength during anaerobic exercise.

Difference between fibers type 1 (slow) and type 2 (quick) is explained by means of the following pictures.

Different Types of Muscular Endurance

When it comes to PT for endurance, coaches usually write out schemes with a number of repetitions from 12 before 25 , but this approach is not correct, and here's why.

Different sports require different muscle endurance, so it is impossible for all categories of athletes (we are talking about different sports) recommend the same repeated training schemes. It is necessary to make a clear division "sport-type of endurance". And in the most general form it can be like this.

No. 1. Power endurance

• baseball players;
• sprinters;
• 50 - meter freestyle swimmers;
• wrestlers;
• tennis players.

They produce powerful movements, repeated several times, with little or no rest. Maintaining the same amount of energy with each effort requires a certain level of endurance. Power endurance is typically characterized by intense, repeated effort over a relatively short period of time. (less 30 seconds). For example, 100 -meter sprinter 10-12 seconds executes from 48 before 54 powerful steps and their successful finish depends on the last 15-20 meters.

Power endurance training implies the following parameters:

• use of moderate load 50-70% from 1 RM (one rep max) in the range 15-30 repetitions;
• rest periods m / s sets 5-7 minutes;
• amount of exercise 3-4 ;
• the number of sets / approaches of the exercise - 3-4 ;
• training format - circular, i.e. one set of one exercise is performed, then one set of the next, etc.

A tabular version of the circuit solution for the development of power endurance looks like this.

No. 2. Short term muscle endurance

Athletes are people whose load consists mainly of “attacks” / segments of activity lasting from 30 seconds to two minutes. Just for them (for example, running 800 -m or multi-sprint sports, football, hockey) short-term muscle endurance is an important parameter.

Such athletes should use light loads 40-60% from 1 RM that can be lifted for a given time period or target reps in a circuit training format.

A tabular version of the schematic solution for the development of short-term muscle endurance looks like this.

No. 3. Long term muscular endurance

Athletes are people whose load implies the flow of continuous stable events lasting more than 2nd minutes. Representatives of this category of athletes are marathon runners, triathletes, kayakers (rowing).

A tabular version of the schematic solution for the development of long-term muscle endurance looks like this.

Next in line is…

Cardio-respiratory endurance

The tricky name hides the ability of the heart during physical activity to provide muscles with oxygen for a long period of time.

CRF is the most important fitness component responsible for an athlete's cardiovascular health, his longevity in sports and life expectancy. Few people know that a set of muscle mass leads to the growth of the capillary-vascular system. The more muscle (greater percentage) weight of an athlete, the more complex its structure. Without a developed cardiovascular system and effective work of the heart, it is impossible to progress in weights, training intensity and become hardy. Moreover, if you do not pay due attention to cardio, then this can lead to the fact that sooner or later a person will “suffocate” with his weight / muscle mass, i.e. will not be able to serve them/her.

In the key of training, it is worth understanding that the heart is the same muscle. And she, like everyone else, will adapt to it under load.

Cardio-respiratory endurance mainly trains:

• through a relatively long (from 35 minutes) of work with one exercise in one pulse zone;
• by alternating cardio loads (various exercises/simulators) different intensity/pulse zone.

Note:

In training CRV, you need to focus on your age and weight. The younger and lighter you are, the more intense/harder your cardio activity should be.

The following checklist will help you find your target zone and determine your cardio speed/duration.

So, it was you and I who got acquainted with the types of endurance and the strategic schemes for training each of these qualities. Now it's time to move on to the practical plane, namely ...

How else am I? Nothing? - Yes, you can plow! or endurance tests

Agree, it would be interesting to determine for yourself (without visiting) how tough a nut you are. And the following tests will help us with this.

No. 1. Speed ​​test

No. 2. Strength Tests

No. 4. Endurance tests

Consists of doing push-ups from the floor (option for men, from the knees - for women)/ squats to exhaustion (criteria - collapsed to the floor / could not rise up) no rest/stop.

And, perhaps, the last and most important question to consider ...

Who is more enduring: men or women?

It is customary to call the female brethren - the weaker sex, however, according to such a parameter as endurance, any lady will wipe her nose even to the most male male :) and Mother Nature took care of this. The latter laid in the female body the function of childbearing and the mechanisms for its successful transfer. Childbirth is a severe stress for a woman's body, which places high demands on her endurance. If the lady does not exist, then the whole process of pregnancy and childbirth would be very, very difficult.

Also, hall statistics tell us that women are easier to endure long-term monotonous loads, for example, running on a track. For the most part, cardio for men is torture, they/we would rather squat with more weight and finish all the exercises quickly than run or pedal for a long time.

Conclusion: ladies are much more enduring than men, but they do not show this quality on their own; over them you need to “stand” (drive/motivate).

From a scientific point of view, muscular endurance is influenced by muscle recruiting patterns. And they are different for men and women. US scientists in their report in the Journal of Applied Physiology ( 2007 ) found that women may have increased muscular endurance (compared to men) due to a more efficient fiber activation pattern. They tired less quickly because they recruited more synergistic muscle fibers. Men were unable to "recruit" these muscles and therefore had lower levels of muscle endurance.

In addition, during strength work, a female feature was revealed - better blood flow throughout the muscle and fatigue was less rapid compared to men. Men are able to generate more maximum force when contracting muscles. Greater strength and greater muscle mass reduces the flow of blood and oxygen to the muscle. This makes her tire more quickly. An important factor in improved muscle endurance in women is more efficient metabolic processes in the muscles. That is why, including, men during power work get tired faster than ladies.

Bottom line: men, if you are still carrying bags from the store, then entrust this duty to your young ladies, arguing this with their greater endurance. Well, if you got a slap, then that's what you need - you won't stick science into family life :).

Actually, according to the theory, this is all, let's summarize.

Afterword

Today we never got to the endurance training program, but we learned a lot about the development of this useful quality. Practice, ready-made circuit solutions, we will definitely pull up in the next part. As they say, we are waiting!

PS: If you have any questions, feel free to torment the comments!

With respect and gratitude, Dmitry Protasov.

It is a very important element of the training process in almost any sport, and bodybuilding is no exception. Of course, if we are talking exclusively about hypertrophy of muscle tissue, then you need to develop strength endurance, as well as train the heart . As for athletic endurance, it will also be useful, especially if the athlete uses such training methods as pumping, dropsets and other progressive methods that stimulate the production of hydrogen ions. The essence of endurance training is to increase the number of mitochondria in muscle cells, which ensures their later “acidification”.

The energy supply of the muscle cell is carried out due to the resynthesis of ATP, which can occur either during the breakdown of creatine phosphate or during glycolysis. Both of these processes are anaerobic methods of energy supply. Creatine phosphate is able to resynthesize ATP for about 15-20 seconds, after which glycolysis begins and lasts for about 40-50 seconds. When both of these energy sources are depleted, the body begins to use oxygen to release ATP. In bodybuilding, the set lasts approximately 20-50 seconds, which is just enough to start glycolysis. From a muscle hypertrophy point of view, this makes sense, since this method of training develops oxidative muscle fibers, and they are most adapted to growth.

What does all this have to do with endurance training? Oxidative muscle fibers differ from glycolytic ones precisely in the presence of mitochondria. Glycolytic fibers utilize creatine phosphate, so they are able to give the greatest efficiency, but only in the first 15-20 seconds, so powerlifters develop these fibers. Oxidative fibers provide strength endurance, they are able to work continuously longer and they are able to recover in a short time. That is why bodybuilders rest 30-60 seconds between sets, and powerlifters 3 minutes or more. The presence of mitochondria ensures such performance of oxidative muscle fibers.

In the process of glycolysis, lactate and hydrogen ions are synthesized into the blood. While the concentration of hydrogen ions is low, their action is useful, but when their concentration becomes excessive, they begin to destroy contractile proteins. You must have felt it in training! A strong burning sensation in the muscles is an excess of hydrogen ions. Endurance training helps to avoid all this. The bottom line is that during the resynthesis of ATP-a, glycogen forms peruvate, which later breaks down into hydrogen ions and lactate, but this process is reversible, it can be leveled by mitochondria. As a result, the more mitochondria in the muscles, the longer the muscles are able to avoid "acidification".

Ways endurance training

crossfit - This is a very popular training method that combines various types of load, which is why it is interesting. This type of training does not just develop individual muscular and non-muscular qualities that allow you to perform some kind of special load, but develops the body in a complex, making it more functional. This is good because you can use such fitness not only in the gym, but also in everyday life. It is unlikely that you may need to shake a barbell of 300 kg, but you will have to take a girl in your arms and carry her over a fairly long distance at least once in your life. This is an absolute plus for this type of endurance training, and for a bodybuilder, crossfit is generally the most related type, and you can practice it right in the gym.

The endurance training program in this case can be of three types: without time limits, with limited time and increasing work volume, with a fixed volume and increasing the speed of exercise. The first type of training involves pauses, that is, for example, you need to do 10 pull-ups, you can do them in 1 set, or you can rest after each repetition, so it is recommended to start your endurance training with this program. In the second case, you train for a certain time, but try to do more and more work with each workout. In the third case, you perform the same amount of exercises each workout, but you permanently try to reduce the training time.

CrossFit workouts involve performing supersets of 3-6 exercises each, although theoretically the number of exercises is not limited at all. There should be no rest inside the series, unless, of course, you are training according to the first method. It is necessary to alternate exercises within a series according to their functional principle. If at first you loaded the pushing muscle group, then the next exercise should be the pulling muscle group. It is better to put the legs in the middle of the series, as this will allow the upper body to rest. In general, such an organization of the series is necessary precisely so that local muscle failure does not occur. You can use any exercises, and they may differ from training to training, that is, the principle of constancy of the training program in crossfit is not assumed.

Aerobic training - this is running, walking, cycling and other types of monotonous exercise, which are usually practiced to improve endurance. As a rule, such types of training involve the progression of the load by lengthening the training time, or by increasing the intensity. For example, you can run for 40 or 50 minutes instead of 30, or you can continue to run for 30 minutes, but run more distance during this time. The main mistake that almost everyone makes is the monotony of training. The load should be cyclic, that is, it is necessary to run with accelerations. If you just run monotonously, then this trains the heart, not endurance, although a trained heart also increases efficiency.

"Nerve Lubrication" is a very specific endurance training program that will require you to be meticulous because you will have to train all day. Don't be scared! Workouts will be very short and trouble-free, but throughout the day. The bottom line is to choose one exercise and do 1 fail-safe approach every 15-20 minutes. It goes without saying that you need to prepare yourself for such an intensity of training, so start with 2 workouts per day, adding 1 workout every 3 days until you reach the recommended intensity. For example, you have chosen pull-ups and you can pull yourself up 10 times, what should you do? Start with two workouts of 5 pull-ups, pull up 1 time in the morning, the second in the evening, after 3 days add 1 more workout in the afternoon and so on.

Gradually, your maximum in pull-ups will increase, so the number of repetitions during the "lubrication of the nerves" will also increase, it should always be at the level of 50%. If you choose some exercise with weight, then it will be possible to adjust not the number of repetitions, but the working weight. It is most effective to train in only one exercise, because if you practice two or more, the effect will be much weaker. In this case, endurance training is carried out by improving neuromuscular connection , since neither mitochondria nor myofibrils are destroyed, because there is no failure, just such training allows you to use energy more efficiently.

This last method of endurance training is best when combined with muscle hypertrophy training. But it is very important to use it correctly, because if you reach muscle failure during the "lubrication of the nerves", then without additional load you will drive yourself into overtraining. Approach everything carefully, do not force, it is better to slowly climb up than quickly fall down! Be sure to start training diary , which will allow you to track progress and adjust the training program as needed. Remember the one walking in the right direction will overtake the one running who has gone astray!