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The goal of endurance training is to improve your performance, speed and agility. To achieve this effect, you should perform high-intensity cardio exercises (running, jumping, jumping) with a short rest between sets. See an example of endurance training, thanks to which you will improve your condition and increase the level of motor coordination.

Oendurance trainingis most often spoken in the context of running - because this type of effort helps to get the body used to covering longer distances in a shorter time. However, it is worth working on endurance, even if we do not run marathons and do not care about breaking speed records.

People with greater physical capacity are simply he althier, slimmer, less likely to suffer from cardiovascular diseases and do not get tired while performing everyday activities. For example, climbing stairs to the sixth floor or running to the bus does not make them breathless. In addition, they are better oxygenated, so they have more energy and tire less often.

Find out about the benefits of endurance training and how to exercise to effectively improve your endurance.

Endurance training - what does it do?

Endurance is the body's ability to carry out intense physical exertion over a long period of time and the associated resistance to fatigue. It is achieved by performing exercises that increase the work of the entire circulatory system (raise the pulse) and activate large muscle groups. In practice, regular endurance training leads to a number of adaptive changes in the body:

  • VO2max increases,
  • resting heart rate decreases,
  • stroke volume increases,
  • the volume of blood circulating in the veins is increased,
  • the number of mitochondria in the muscles increases, i.e. cells in which energy production takes place,
  • joints, tendons and ligaments are strengthened, thus reducing the risk of injury.

Endurance training also develops motor skills such as agility, speed, flexibility and maneuverability. Thanks to this, we gain better control over the body and our movements are more effective. There is also a side effect of exercise is that you lose a lot of calories - onea training session of approximately 10 minutes allows you to burn up to 150 kcal.

Endurance training - what exercises are the best?

The best type of exercise for people who want to improve their endurance is doing short series of intense cardio exercises with short breaks to rest. It is a training method similar to intervals, but no moderate-intensity exercise is performed during the break.

The length of series and recovery times will depend on your fitness level. The following training is intended for at least intermediate people. Beginners are recommended to shorten the series and extend the breaks (detailed instructions can be found later in the article).

Endurance training - how often do you exercise?

To effectively improve your endurance, you need at least 6 weeks of training. People who do not regularly practice sports can perform 3-4 training sessions a week (with a one-day break for regeneration in between). Runners and other more advanced athletes should train 2-3 times a week in preparation for the competition, and then once a week to maintain the results.

The rules of the training are very simple: it consists of 8 exercises, each of which (except the last one) is repeated 16 times in one series (in exercises for one side of the body, we perform 16 repetitions on the left and right side). We take a 10-second rest break between each series. Advanced players perform two rounds in a row (i.e. 2 x 16 exercises intermittently), beginners should start with one round.

During training, if you find that you are unable to complete it, reduce the number of repetitions to 10 times. As you progress, increase your reps by 2 for each exercise.

Remember that the training regimen does not include warm-up or stretching, so you need to do it on your own.

  • Cooper's test, a 12-minute endurance test. Check your fitness with the Cooper test
  • HIIT training - what is it?
  • Tabata - four-minute metabolic training

Endurance training

1. Side jumping on one leg

Stand on the right leg, bend the other leg at a right angle and point it backwards. Jump left and right at a quick, measured pace. Try to jump as wide as possible. Do 16 repetitions. Then change the leg and do the same.

2. Squat jumps

Stand with your legs wider than shoulder width apart. Bend your legs and dodeep squat (in the final phase of the movement, the angle between the calf and the lower leg should be approx. 90 degrees). Bring your hands together in front of you for balance. As you straighten your legs, jump up by performing a high jump, and then immediately squat again. Jump as high as you can. Repeat 16 times.

3. Forward and backward jumping on one leg

Stand on one leg and jump back and forth as fast as you can. Try to jump as far as possible. Do 16 repetitions for each leg.

4. Burpees

Perform a classic burpee: stand straight, squat, touch the floor with your hands (don't crouch!) And throw your legs backwards with one dynamic jump, going to the plank position. Then go back to the squat in the same way and jump up when you get up. Do 16 burpees without stopping (if that's too hard for you, you can reduce the reps to 10 or opt out of jumping up).

5. Half-squat strides

Bring your legs together, bend your torso slightly forward and bend your knees slightly. Keep your hands in front of you. When performing a jump, go to your legs and then join your feet by jumping again. Connect and spread your legs while staying on bent knees. Remember about tense abdominal muscles. Repeat 16 times.

6. Jumps with a change of leg

Stand straight, put your right leg far forward and your left leg behind you. Bend your knees and descend low enough that the knee of your back leg remains approximately 2-3 centimeters above the ground. Make a jump by dynamically moving your right leg back and putting your left leg forward. Jump this way, changing legs, all the time staying on bent knees. Remember to keep your back straight and your stomach tucked in. Do 16 repetitions.

7. Climbing (mountain climbers)

Move to the support facing forward on straightened arms. Lift your knees off the ground by leaning on your toes only. Rhythmically pull your right and left knee to your chest, imitating a climbing movement. When pulling up your leg, try not to touch your toes to the ground. Remember to keep your hands tightly on the floor throughout the exercise. Don't lift your hips too high. Repeat 16 times.

8. Quick feet

Stand with your legs apart, tilt your torso slightly forward, bend your knees. Make small, dynamic steps in place, quickly lifting your feet off the ground and putting them back down in no time. In this exercise, the most important thing is to make as many steps as possible in a short time, so this time do not count the repetitions, but exercise continuously for 20 seconds.

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ABC of exercises