How can I increase endurance?
There are many ways to increase endurance and stamina. Exhaust exercises are generally aerobic nature, unlike anaerobic exercises that focus on short explosions of intensive exertion, such as strength training or short distance running. In order to build endurance, your training must focus on slower, more controlled energy release and must gradually increase for time. For example, a novice runner could be able to be able to run at longer distances, while a more experienced runner might want to increase his speed endurance and be able to run at a faster pace for a longer period of time. Although there are many exercises designed to increase endurance, all endurance exercises require similar procedures.
For any exercise, it is important to warm up first so that your heart rate gets to the right extent in which your heart should beat for maximum effect - called training zone. Heart rate training zones are calculated on the basis of maximumThe heart rate (MHR) or maximum speed at which your heart can beat safely. Training zones include the renewal zone to 60-70 percent of your MHR, the aerobic zone to 71-80 percent of your MHR, anaerobic zone to 81-90 percent and the red line zone to 91-100%. The renewal zone is the simplest and designed for light exercises and only people who are the most suitable, can handle exercises in the red line zone.
The most effective zone to increase endurance is the aerobic zone where your cardiovascular system will evolve and improve, adds more oxygen and carbon dioxide away from your body. If you want to find out what rate your heart must be in order to be in the right zone, you must first find your MHR, D the simplest and best known method to give you an approximate rate is to deduct your age from 220. If you want to find out the rest, everything you have to do is find the right zone and multiply it with a percentage. Your heart targetThe frequency is in the aerobic zone, so 75 percent of your MHR would be good, giving a 20 -year -old target of 150 beats per minute, for example.
If you use a heart rate monitor with exercise, you can customize your training level that will bring your heart rate closer to this target number. If you do not use an electronic monitor, you can watch your heart rate by counting how many times your pulse rhythms in 10 seconds and then multiply six. About 5 minutes of cardiovascular exercises such as walking or bouncy connectors should be enough to warm up to increase your heart rate. After your heart rate is in your ideal training, your exercise can begin.
There are two types of muscle fibers that can build: fast fibers and fibers with slow twitching. Muscle fibers with rapid twinkling are great for short explosions of strength or speed and fibers with slow twinkling are more effective in maintaining constant pace of use for a longer period of time. WITHSlow twinkles are also more energy efficient than fibers of rapid twinkling, which means they use less energy and do not get quickly. To create fibers with slow twitching, focus on exercises that do not burden your muscles too much and can be done for a longer period of time. For example, in strength training, weight lifting is 10 pounds (4.5 kg) 50 times more efficient in building perseverance than weight lifting £ 50 (22.7 kg) 10 times.
Make sure you do not predict because it could have negative effects and cause serious injury. It is best to start exercise at a manageable pace and duration, then slowly increase it through Tim. For example, if you train long distances, but you can only run at a comfortable pace for 10 minutes, that's where you would start. Next week it will increase it to 15 minutes and then for 20 minutes next week and so on.
Make sure you stay hydrated during training, and if you need to relax, do it. FourA 15 -minute session per day will have the same effect on the body as the hour session per day. There is a chance that continuing to work for a long time without stopping could lead to injury if your body is not ready properly or if your technique suffers when you are tired.