How to enhance endurance during fitness?

You can choose to jog and put on headphones, don't think about how long you have to finish, let yourself run until you don't have the strength to exhale and then stop, stick to it for a month and you can see the effect.

<> simple question, but the answer has many facets. For example, consider the system involved in the run. You have your cardiovascular system.

How good do you transfer oxygen from your lungs to your bloodstream? How much blood does your muscles have per minute? How well does your body absorb oxygen from your blood into your muscles?

Or, as another poster says, fuel. How efficiently does your body convert glycogen into energy? Or fat?

Or, how good is your body to remove the by-product of muscle use that is causing discomfort? There are dozens of systems at work. Nothing determines endurance.

The key to increased stamina lies in simplicity at the highest level. Biology (in fact, in all science) has a concept called "homeostasis". With homeostasis is the main task of the human body.

Homeostasis means that the body tries to keep your body in the same range. For example, maybe your specific internal temperature is df. If your inner temperature rises, your body will work hard to bring the temperature back to.

Whenever you liberate your body from what it has long thought was "normal", it begins to adapt to be able to better keep you in the normal zone. If you run faster than an hour, you will damage your muscles, use up glycogen, start burning other fuels (e.g., possibly fat), starve for oxygen, and so on. Dozens of things.

When you're done your body will work hard to build bigger muscles that can better tolerate this kind of running. The lungs will adapt and become better at transferring oxygen into the bloodstream. Your heart will be better.

Your blood will get thicker. Wait a minute. After a period of time (6-12 weeks), if you do the right amount of training, and if you also take a few days for the body to adapt and grow, you will find that your endurance will be higher.

The key is to know which exercises are the most effective and effective in achieving the adaptation you are looking for. A good reference on this topic is Steve Magness's "The Science of Running".

The three coolest things are "reading, exercising, and loving someone with your heart".

Now there are several large gyms in every city, which are not expensive, but many people just want a temporary freshness, go to the gym several times with an annual card, and find that the process of fitness is very boring and tiring, and they give up fitness over time.

First of all, set a small goal for yourself, the goal is not too big, such as 30 days a month, as long as you work out for 20 days, there must be other things in life besides fitness, such as socializing, dating, partying, etc., you can't clock in on time every night.

Buy a big calendar, put a big check on the date every night after your workout to prove that a good workout night is over, and then take a hot bath and get some sleep.

When you wake up every morning and see your daily perseverance, you will feel motivated and feel like a person with a plan who can accomplish something according to your plan.

Good habits can be formed in just one month, and when you are working out, you can invite a few friends to sweat together in the gym to make your night life very fulfilling.

Finding a clear goal can go a long way in increasing endurance during the workout process. Now there are a lot of related news on the Internet, how much is so-and-so for half a year. Because his favorite idol is very thin, he will replace his mobile phone desktop with his own idol, run while listening to songs, and take his mobile phone to look at it whenever he can't hold on.

Because I like cosplay very much, I buy my favorite clothes and hang them on the bedside, and when I am exhausted or tired, I think about the beautiful clothes waiting for me, and I have to hold on a little more. This is probably the power of idols!

Finding a like-minded friend to go to the gym with can also enhance your endurance during the fitness process. Going to the gym with friends, knowing that you are not alone, that you are not alone, will make yourself more fun in fitness, and of course, you will be more patient with fitness. Friends have not yet said to give up, how bad it is to give up, I will unconsciously look up to my friends, and the fitness of competing with each other and encouraging each other will be more durable.

If you want to increase the endurance of fitness, the most important thing is to find the fun of fitness, such as the benefits of fitness, fitness can meet more friends, fitness makes you look more positive in life, fitness can release your stress and so on.

Muscle endurance, also known as strength endurance, is the ability of the body's muscles to work continuously for a long time, and it together with cardiovascular endurance constitutes human endurance. Specifically, muscular endurance is a measure of the body's ability to resist fatigue, the stronger the muscular endurance, the less likely the human body is to fatigue, and in sports, the more physical energy is abundant. However, in order to improve your muscular endurance, in addition to strength exercises, you must also learn the principles of strength development in order to achieve your desired goals in training.

Boost the sheer strength of your muscles

Absolute strength refers to the strength that can be reflected in a certain movement regardless of the weight of the exerciser. Developing absolute strength requires systematic strength exercises. Specifically, this includes two aspects of the connection, one is to increase the maximum strength of the muscles, and the other is to increase the volume of the muscles.

The former relies on load training, with fewer repetitions and more weight; The latter, on the other hand, is more involved in bodybuilding training, with a slightly smaller weight but more repetitions, which is the best way to develop muscle strength.

Don't ignore the speed and strength of your muscles

In order to really improve the endurance of the muscles, it is not enough to simply increase the load on the muscles. In order to be able to perform sustained heavy exercises, it is necessary to increase the speed of muscle contraction and the strength of contraction. Develops muscles.

Speed strength, the purpose of training needs to improve the expansion and contraction speed of muscles, that is, high-intensity interval training, with explosive speed to complete 60% to 80% of the maximum load of the exercise, complete 5 sets of movements, and rest for 3 minutes between sets.

The principle of boosting strength

To increase muscle strength, the principle of overload cannot be ignored. That is, according to the maximum load that your muscles can bear or close to the weight and intensity of the maximum load, and gradually increase the load after the body adapts to it, and eventually exceed the maximum load of your own body, so as to achieve the purpose of increasing strength. This type of training allows the muscles of the whole body to participate more in the training, which in turn makes the body adapt to the load and increase the strength.

However, this method is very injury-prone, so you need to be very careful when training.

Let your power develop in an all-round way

Muscular endurance is a comprehensive embodiment of the strength of the whole body, so the training of muscular endurance also needs to make the strength of each muscle group develop in a balanced manner. In general, large muscle groups are trained before small muscle groups, and muscle groups throughout the body are also trained alternately. Therefore, the five major muscle groups of the human body need to be trained in turns, and ordinary training and targeted training are combined to gradually improve the muscle strength of each part and achieve the goal of enhancing muscle and physical endurance as a whole.

When we do sports, there are generally two situations, one is endurance exercise, and the other is explosive exercise. Endurance is generally a relatively long period of exercise, and the amount of exercise will not consume a lot of physical strength in a short period of time. There are many ways to improve our stamina, but all of them have a broken shed, and the same requirement is perseverance.

In this experience, I would like to share with you how to improve your stamina.

1. Exercise of leg endurance.

Jogging is a very exercise of our endurance, jogging for an hour every day will have a good exercise on the muscular endurance of our legs, jogging is to pay attention to control breathing, to have rhythm, and slow down breathing.

2. Mountaineering can improve our endurance very well.

Climbing itself is an endurance sport, if you want to improve our endurance, it is best to climb the mountain often, and the process of climbing and the mountain try not to stop, it is best to climb slowly and rhythmically, just like a mountain picker, if you have the conditions, it is best to climb the mountain every month.

3. Cycling is a very effective way to exercise endurance.

Bicycles are probably rare nowadays when there are few people who ride around, but sports lovers must pay attention to cycling is a very endurance exercise. Riding slowly for about half an hour every day can be very effective in strengthening our endurance, but even if it is hazy weather, don't exercise in places with a lot of traffic.

4. The plateau is a natural place to exercise endurance.

Oxygen on the plateau is very scarce, so that the function of our lungs can be continuously enhanced, endurance is mostly the oxygen provided by our lungs and the ability to consume oxygen, this exercise is good, our endurance is easy to improve.

5. Make a reasonable plan and keep exercising.

No matter what kind of exercise you have to insist on, persistence is the foundation of exercise, perseverance, everything can be done well.