Endurance training disciplines the body and prepares it for work for a long time in a high tempo. Simply put, we accustom the muscles, lungs and heart to work in a harmonious rhythm with a huge load. Endurance training is noteworthy in that it consumes a lot of energy - it burns fats - that's why they are key to losing weight. There are a lot of complexes for training the heart and developing endurance, among which it is difficult to orient yourself. In the article, we talk about endurance training at home especially for women of any age and physique.
Types and features of endurance training
Aerobic uniform continuous exercises
A typical representative of aerobic continuous exercises is running. This is the best and most accessible aerobic exercise for all time. The essence of aerobic exercises is to replenish energy due to oxidation-reduction reactions of absorbed oxygen.
The organism of untrained people can not ensure proper energy expenditure only by breathing, therefore it involves the production of the required kilojoules from anaerobic glycolysis - it dissolves fat reserves to replenish energy reserves. This is the reason for rapid weight loss during running.
The same average load of such training should last 15-30 minutes. Consequently, running less than 15 minutes at an average pace is actually ineffective. Weak uniform load should last from 1 to 3 hours - athletic walking, slow jogging. Take into account these indicators for an individual training plan.
Variable Continuous Exercises
Variable continuous exercises rapidly develop muscular, cardiac and respiratory endurance, as well as discipline. Lose weight in this rhythm of movement is simple.
Most often refer to aerobic exercise. For example, run 100 meters at maximum speed, then go to a slow pace. Again, run the same distance and rest, turning to a jog. Do not confuse this kind of aerobic workout with endurance with interval cardio.
The meaning of the variables of continuous training is to develop strong-willed qualities, to achieve the assigned task through "I can not". Learn to endure for success. Before the start of the training, you, for example, put the bar - run 1 km at the maximum speed. Break the training into moments and consider only those of them when the body is working at maximum load. To stop during rest is by no means impossible.
The complexity of the variable of continuous training in overcoming the hypoxic threshold, when the organs lack oxygen:
- grows turbid before the eyes;
- makes a noise in the ears;
- it seems that you will collapse a couple of steps later.
These are normal phenomena. In no case do not stop to rest, then really have a hard time until losing consciousness. Continue to slowly move until recovery, breathe deeply and proceed to the next load cycle.
Interval training for endurance at home
A good way to sweat, lose fat, knock off your breath and feel pain in your side. With the unaccustomed interval exercises it is difficult to master, and most importantly - to accustom them to the body. Popular cardio complexes with rest look easy only on video clips, because a trained instructor works. The realities for us, ordinary girls, are a bit different. Therefore, do not choose the most ruthless complexes, start with the development of muscle strength, jumps on the rope, and then proceed to jumping from Gillian Michaels.
Anaerobic Strength Endurance Training
Recall, anaerobic workouts are those when the body does not actually work, but the specific muscle group is loaded. That is, typical exercises with extra weight in the gym. The type of training is designed for power endurance - lifting more and more weight, but not for weight loss.In anaerobic complexes, the body takes energy from the glucose cleavage reactions. Its stock is quite enough to "feed" the muscles and not affect the fatty layer. Of course, with excess weight of 10 kg and above you will lose weight, but "dry" the figure will help only aerobic exercise and sports diet.
The law of anaerobic training is periodicity. You make a certain number of approaches - sets - no longer than 5 minutes for each. An average of 3 sets of 3 minutes per muscle group. For example, squats in 3 approaches - this is an anaerobic exercise. You will not lose weight, but you will pump up the ass and hips.
The best endurance training at home
Jump Rope
Classics is a run. The next popular training is jumping rope. Well, try to jump more than 50 times at a fast pace. Yes, already on the 30th repetition, the tongue hangs on the shoulder. Skalka - this is what every girl should buy for a beautiful figure. Alternate approaches 50 and 100 times at different rates, and the waist will rapidly decrease in one week.
Fast walk
Every day, set aside for a walk with mp3 player for 30 minutes. This is an easy preparation for physical exertion. Particularly useful if you previously led a sedentary lifestyle and good-quality fat.
Races on the hill
Awesome train explosive force, heart, breathing and muscles of the whole body. Find an inclined road or climb the hill and climb up to within 50 meters, making every effort. Get down at a slow pace and run again. Repeat approaches until exhaustion. Be sure to take a bottle of water and drink on the slopes for a few sips.
Steps
Stairs are our everything. We see the steps - we go up the stairs. There are no elevators, escalators and sloping paths. Running on the stairs is more effective than on the hill. If the stadium is at its side with a high tribune, it's time to visit it. A wonderful alternative - a flight of stairs in a high-rise building. To begin with, there are enough 9-12 floors.
Alternating squats and push-ups
A mixture of anaerobic and aerobic load is the training of muscle and respiratory endurance. For 10 minutes we pump and ass, and hands, and press.
- 15 sit-ups + 10 push-ups
- Rest 30 seconds
- 20 sit-ups + 10 push-ups
- Rest 45 seconds
- 25 sit-ups + 15 push-ups
- Rest 60 seconds
- 25 sit-ups + 15 push-ups
This is a quick way to bring the body into a lazy form. Exercises do not stretch, we do at a good pace. You can not push yourself to the limit on your hands, push yourself on your knees. You have to do all the approaches and quantity in this endurance training. Otherwise, the "lifebuoy" on the belly and the drooping pope will not go anywhere.