Endurance exercises. Exercises to develop endurance at home Program for training to improve endurance

The concept of strength endurance has nothing to do with muscle pumping. What is taken into account is not how much load a person takes on, but how well and for how long the body is able to withstand this load.

You can often observe a situation where two athletes who have been training together for quite a long time, are in the same weight category, and already on the third approach demonstrate different endurance. One copes with the weight relatively easily, the other struggles with all his might. The difference here is the ability of the muscles to produce force. And this ability can and should be trained.

There are special exercises and methods for training endurance. We will talk about them in more detail.

Types of Stamina

There is a division of it into two types:

Cardiovascular;

Muscular endurance.

From the name it is clear that the first type includes how the human heart, blood vessels, and lungs behave under intense long-term stress. You can develop this type of endurance by doing cardio training, namely running, swimming, walking, cycling, etc.

The muscles, in turn, are trained by squats, pull-ups, twisting and other similar exercises.

What does strength endurance depend on?

1. When a person trains intensely, his body produces a substance called creatine. It gradually accumulates in the muscles, and it is its quantity that determines whether you can handle the next approach. If you don't produce enough creatine phosphate naturally, you can start taking a supplement.

1. How coordinated your muscles work during training is very important. The lower this consistency, the more energy you expend. Experienced athletes have no problems with this; everything is developed over years of training.
2. The more a person trains, the stronger the ability to innervate the muscles becomes. In other words, the muscles have the ability to contract longer. This means you can also train longer.

It can be concluded that endurance cannot be developed in a few weeks or months. This is quite labor-intensive work that will require a lot of effort and regular training.

Why do you need endurance anyway?

It is an undeniable fact that being physically fit is very good for your health. Let's figure out why.

Firstly, under increased stress, the human body begins to work differently. Oxygen enters the blood better, carbohydrates are converted into energy, and excess fats are eliminated. This means that the body receives more useful and nutritious substances.

Secondly, heart function noticeably improves. In addition, the lungs work better.

This is why developing strength endurance is a very important task for any athlete, whether professional or amateur. Of course, with experience in training everything will come on its own, but this takes time. If you want to develop endurance faster, there are a number of special exercises. Most often they are used by those who find themselves in kettlebell lifting or Russian bench press.

Training according to all the necessary rules

In order for the classes not to be in vain, it is necessary to follow a number of certain rules (especially for beginners in this matter).

1. During the training process, you must rest. Between sets or between exercises, it doesn’t matter. It would be great if the breaks were not completely passive, for example, heavy exercises would be replaced by easier ones. This will make it easier for the body to cope with stress, and at the same time, the workout will become more productive.
2. It is necessary to train endurance every day, starting from about fifteen to twenty minutes. Gradually the time increases. It is important to emphasize: gradually! The maximum time should not exceed sixty minutes.
3. Don't confuse strength training with endurance training. This is a completely different set of exercises that should be separated. It is optimal if a day passes between them.
4. And, perhaps, one of the most important conditions. Training should bring joy and pleasure; you should not perform the exercises with all your might and bring yourself to a state of fainting.

Best Endurance Exercises

Everyone can do this, thanks to which strength endurance will begin to develop. The exercises are simple, well-known and accessible to everyone. Let's look at each one separately.

Run

This exercise is probably the most common. Many people simply underestimate it or do it wrong. Here's what you need to keep an eye on:

1. The body must have time to recover. Running every day is not recommended. The best option is every other day. However, you shouldn’t take a break for more than two days either.
2. There should be enough breathing, so watch this carefully.
3. If you are a beginner and have not run before, it is better to start with walking. This, by the way, is also a very useful activity, thanks to which strength endurance is excellently developed. Race walking is even included in the list of disciplines of the Olympic Games. The main thing is to maintain a fast pace. Then you can go to light jogging for literally five minutes a day, gradually increasing the time.
4. Cardio training should have varying intensity. At first we run slowly, accelerate and slow down again.

Jumping rope

A lot of positive effects can be noticed simply by doing exercises with a skipping rope. The muscles of the abs, buttocks, shoulders, thighs, and hands work intensively. Fat is quickly burned, figure, coordination and the condition of the heart and blood vessels improve.

A few simple rules:

When you jump, you need to push off the floor with your entire foot;

To achieve the desired effect, it is recommended to jump for at least 15 minutes;

Jumping on one leg will help improve your results; legs should be alternated periodically.

Classic squats and dumbbell squats

Ordinary squats can be varied, for example, by performing them with a “pistol” (that is, when one leg is extended). The effect will be approximately the same as from running. To strengthen it, you can pick up dumbbells. The load will be greater, which means the muscles will be worked even better. The plie squat is especially effective.

Sports games/swimming/biking

All these are excellent activities for training the overall endurance of the body. The only main thing is to create a specific training schedule (at least 2-3 times a week), and if we are talking about swimming and cycling, you need to swim and ride long distances. But, of course, they need to be increased gradually.

Push-ups and exercises on the horizontal bar

It is important to do push-ups correctly. You can get ahead of everyone in quantity, but there will be no point, because quality is more important. Make sure you breathe correctly: when you go up, exhale, when you go down, inhale. The back is always straight. The number of approaches must be gradually increased from one to five.

As for the horizontal bar, in this case four approaches are optimal. They involve as many pull-ups as you can do. The body is straight, legs are extended. As we rise, we inhale.

Abdominal exercises

When pumping the abs, it is important that when you lie on the floor, your legs do not leave it (perhaps it is better for someone to hold them), and the lifting of the body itself ends with twisting. Please note that the muscles should be tense not only when lifting, but also when lowering the body.

Basic training program

As noted, strength endurance has nothing to do with strength training. In the second case, the athlete’s main goal is to develop their muscles and give them the desired shape.

A beginner will not be able to develop such a training program on his own. This should be done by the trainer, taking into account all the characteristics of the human body. In general, any program is based on the fact that the athlete lifts the maximum possible weight for himself, taking long breaks between approaches. Such classes are held several times a week and usually consist of three approaches to each exercise. - these are squats, bench press, pull-ups, exercises with a barbell.

How to choose the right load?

A strength training program for beginners aims to strengthen the foundations of the entire body or build these foundations.

As in any activity, you can’t overdo it with power loads. You should exercise every other day. It is wrong to pay attention to one area (for example, the gluteal muscles), you need to work on everything. The lesson should be based on basic exercises; you should not include more than 5 types in one workout. The trainer always makes sure that the beginner performs the tasks correctly, so that exactly those muscle groups that the exercise involves are loaded. Warm-up required!

Usually, beginners choose a set of the following exercises:

Hyperextension;

Crunches (abs);

Pulldown of a vertical block to the chest;

Seated/bench press.

Of course, this is the simplest strength training program. It's perfect for beginners. The load is moderate, but with the right approach, the result will not take long to arrive.

Strength training at home

Not every person can afford to go to gyms. But this is not a reason for frustration, because effective training can be done outside the gym. Most often, abdominal exercises, push-ups, lunges with weights, squats with dumbbells, and exercises with weights are done at home. At home, training will become even more productive if you have a simulator. Here are some examples of exercises:

1. For women, the plank is a great exercise. You need to sit on the floor, resting on your elbows and toes. The body must be straight (this is the most important condition). All muscles receive a serious load. The exercise should be performed in three approaches, trying to stay in this position for as long as possible.

2. For men, exercises with kettlebells at home are an excellent strength training option. They should be done every other day. You can do swings, squats, bench presses, and jerks. A 24 kg or 16 kg kettlebell is suitable for training. Beginners are recommended to exercise with light weights; later, when the muscles get used to the load, 24 kg and 32 kg weights will also come in handy.

Whatever interests you, strength endurance training or a strength training program, do not forget that in any case the body will need a lot of energy, which it will most likely have to draw from food. This is why proper nutrition is so important. You need to eat foods rich in proteins and carbohydrates. It is imperative that the food receives nutrients and vitamins. It goes without saying that you need to give up bad habits. Moreover, all athletes who train seriously and professionally have their own nutrition programs and their own strict regime. Therefore, do not forget that a properly selected diet is the first step towards the goal.

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 your heart . As for athletic endurance, it will also be useful, especially if the athlete uses training methods such as pumping, drop sets 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 to the muscle cell is carried out through 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 about another 40-50 seconds. When both of these energy sources are depleted, the body begins to use oxygen to release ATP. In bodybuilding, a set lasts approximately 20-50 seconds, which is just enough to trigger glycolysis. From the point of view of muscle hypertrophy, 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 muscle fibers precisely in the presence of mitochondria. Glycolytic fibers utilize creatine phosphate, so they are able to produce the greatest efficiency, but only in the first 15-20 seconds, which is why 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. This 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.

During the process of glycolysis, lactate and hydrogen ions are synthesized and released into the blood. While the concentration of hydrogen ions is low, their action is beneficial, but when their concentration becomes excessive, they begin to destroy contractile proteins. You probably felt this during 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 glycogen, during the resynthesis of ATP-a, forms peruvate, which subsequently breaks down into hydrogen ions and lactate, but this process is reversible, mitochondria can level it out. As a result, the more mitochondria there are in the muscles, the longer the muscles are able to avoid “acidification.”

Methods 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 special load, but develops the body comprehensively, making it more functional. This is good because you can use such training not only in the gym, but also in everyday life. It is unlikely that you will need to bench press a 300kg barbell, but you will have to pick up a girl and carry her a fairly long distance at least once in your life. This is an absolute plus of 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 restrictions, with a limited time and increasing volume of work, 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 approach, 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 training session. In the third case, you perform the same amount of exercises in each workout, but you constantly try to reduce the training time.

CrossFit training involves performing super series of 3-6 exercises each, although theoretically the number of exercises is not limited at all. There should be no rest within the series, unless, of course, you train using the first method. It is necessary to alternate exercises within a series according to their functional principle. If you first loaded the pushing muscle group, then the next exercise should be the pulling muscle group. It is better to place your feet in the middle of the series, as this will allow your 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 can vary from training to training, that is, the principle of constancy of the training program in CrossFit is not assumed.

Aerobic training - These are running, walking, cycling and other types of monotonous exercise that are usually practiced to improve endurance. As a rule, these types of training involve 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 minutes, or you can continue running for 30 minutes, but cover a greater distance during this time. The main mistake that almost everyone makes is the monotony of training. The load should be cyclic, that is, you need to run with acceleration. If you just run monotonously, then this trains the heart, not endurance, although a trained heart also increases performance.

"Lubricating the Nerves" is a very specific endurance training program that will require you to be scrupulous, since you will have to train all day. Don't be scared! The workouts will be very short and trouble-free, but throughout the day. The point is to choose one exercise and perform 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 a day, adding 1 workout every 3 days until you reach the recommended intensity. For example, you chose pull-ups and you can do 10 pull-ups, what should you do? Start with two workouts of 5 pull-ups, 1 pull-up in the morning, a 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 an exercise with weights, you can adjust not the number of repetitions, but the working weight. It is most effective to train only in 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 failure does not occur, such training simply allows you to spend 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 while “lubricating the nerves,” then even without additional load you will drive yourself into overtraining. Approach everything carefully, don’t force it, it’s better to climb up slowly than to fall down quickly! Be sure to start training diary , which will allow you to track progress and adjust the training program as necessary. Remember Those walking in the right direction will overtake those running astray!

What should a real athlete be like? Strong or resilient? Of course, both. Try these explosive strength and endurance workouts and find out what being tough really means to you.

You can't claim to be truly strong if you bypassed the development of general endurance, devoting all your time to muscle growth. However, if you've been a real nerd, the suggested endurance workouts will appeal to you!

In this article, you'll learn how to develop different types of endurance through intense barbell routines and a variety of cardio exercises.

ENDURANCE - the body's ability to develop sustained effort over a period of time. The level of endurance is determined by the time during which a person can perform a given physical exercise.

In the world of bodybuilding and powerlifting, strength and recovery are heavily emphasized, and endurance is not given the importance it deserves. However, endurance is an important component of good physical fitness, which is important when lifting significant weights.

In general, it will allow the body to recover faster and train longer. You'll also recover faster between sets, meaning you'll have shorter rest times later on.

Many powerlifters and strength athletes believe that working on endurance will have the opposite effect and slow down the recovery process. Often powerlifters strive to gain or maintain existing weight, and therefore do not include any intense training for speed and endurance, such as martial artists.

Remember that endurance for strength athletes is not work until he starts to choke, endurance primarily helps to be in good shape and speed up recovery.

If you are a strength athlete, be sure to dilute strength training with work on developing aerobic (general) endurance. Start slowly, adding one short cardio session each week.

Endurance is extremely important for staying healthy and maximizing your performance. In powerlifting, moreover, training is associated primarily with a low range of repetitions (up to 5-6), which do not develop overall endurance. But it's not that simple. Let's consider the question in more detail.

What is endurance: general and special

There are general and special endurance. General endurance is the ability to perform work of moderate intensity for a long time with the global functioning of the muscular system. It is also called differently aerobic endurance.

A person who can endure long running at a moderate pace for a long time is able to perform other similar work at the same pace (swimming, cycling, etc.). The main components of general endurance are the capabilities of the aerobic energy supply system, functional and biomechanical economization.

General (aerobic) endurance plays a significant role in optimizing life activity, acts as an important component of physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special Stamina- this is endurance in relation to a certain motor activity. Special endurance is classified:

• according to the signs of motor action with the help of which a motor task is solved (for example, jumping endurance);
• according to the signs of motor activity, under the conditions of which the motor task is solved (for example, gaming endurance);
• based on signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular system, the speed of consumption of intramuscular energy sources, the technique of mastering motor action and the level of development of other motor abilities.

To avoid misunderstandings, in this material By Special Endurance we will mean Strength Endurance.

Different types of endurance are independent or have little dependence on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance. Therefore, we recommend placing emphasis in training on comprehensive, balanced and versatile development.

Exercises to develop aerobic endurance

Aerobic endurance is determined by the lactate threshold. The higher your lacatate or aerobic threshold, the greater your aerobic endurance. This type of endurance is primarily related to the function of the cardiovascular system and is trained using continuous and interval training. All types of efforts can be divided into three types:

• Short - from 2 to 8 minutes
• Medium - from 8 to 30 minutes
• Long - from 30 minutes or more.

When considering and applying the following exercises and complexes to yourself, select those that, working with them in conditions that suit you personally, will help improve the necessary qualities of motor abilities. In general:

• Continuous training helps in improving maximal oxygen uptake (V02max);
• Interval training is necessary to improve the muscular activity of the heart.

Brisk walking, trekking, running or trail running

By trying the exercises in this order, increasing in intensity, you will find your optimal format for developing aerobic endurance. Walking and running can be done both on a treadmill and outdoors. Start with 20-30 minutes once a week, and then add another walk as you progress.

Walking does not put much strain on your joints, and besides, this pleasant time in the fresh air should do you good: it improves your complexion and saturates your lungs with oxygen.

Running up the stairs

Not a suitable park nearby? You can always run 3-4 times to the top floor of your house. Not interesting enough? Take a couple of 1.5 liter bottles with you.

Stair running is an effective cardio exercise option. In one hour of such exercise, almost 1000 kcal are burned, and it is not at all necessary to run this entire hour - you can vary the load or combine running with other exercises or dilute the intervals with a calm walk. Most incline treadmills simulate a similar load.

While jogging up the stairs, many muscle groups work - buttocks, legs, back and abs. Running into a 10-story classic Soviet high-rise building in 1.5-2 minutes and then descending evenly will create exactly the right type of load.

In 20-30 minutes of stable work, those 10-12 intervals, you will strengthen the cardiovascular system, increase the overall endurance of the body, improve joint mobility, strengthen bones and ligaments.

Running uphill and into hills

Alternatively, for those who feel more comfortable on the trail, hill running can be recommended. This type of running is suitable for those who have already acquired some physical shape and is extremely useful for powerlifters: thanks to running, they can increase the load in the gym. Find a suitable long hill and train harder. Stick to long sprints of 200-300 meters. Depending on the angle of inclination, you should run into it no earlier than 1 minute. Ideally, also up to 2 minutes.

You can also start with short sprints of 30-50 meters. In addition, jogging can also be done on a flat surface. You can also do a sprint every few minutes while walking.

Riding a mountain or road bike

Cycling, like walking or running, is easy on your joints and is another way to exercise outside. You can, of course, work in the gym, but it quickly gets boring. Follow the same plan as when walking. First, once a week for 20-30 minutes, then add duration or another workout.

In-gym equipment to improve aerobic endurance

Rowing exercise

Sit on the rowing machine. Keep your back straight, body slightly tilted forward, knees bent. Straighten your legs until your arms reach the level of your upper abs. Come back, straightening your arms and bending your knees, moving your body forward again.

Stand on the elliptical, adjust the machine manually, or select a specific program. Adjust the height as necessary. Use the knobs on the machine to change the intensity of your workout.

Characteristics of Key Exercises for Development of Fundamental Motor Abilities

In the situation of choosing the intensity of training and building its structure, we recommend that you be guided by the following logic for developing the necessary qualities and types of load.

Target quality	Load interval	Work-rest ratio	Intensity	Number of repetitions	Number of episodes
Maximum speed
Anaerobic glycolytic power			Submaxi
Anaerobic glycolytic endurance
Aerobic power	1-2 min	1: (1-0,5)	Higher average
Aerobic endurance	1-8 min		Average
Reduction, oxidation of fats

Strength endurance exercises

Strength endurance is the ability to realize large impulses of force during the required period of load with a slight difference between the maximum possible and the realized impulse of force. Or, in other words, it is the ability to withstand fatigue when working at almost maximum power for up to 3-4 minutes, performed primarily due to anaerobic-glycolytic energy supply.

From this definition it is clear that strength endurance manifests itself only in the case of heavy weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general aerobic endurance. The most interesting workouts, for example, in CrossFit complexes, are based on a competent combination of both types of activity.

Strength endurance training depends on the load characteristic of a particular sport and should form a level of special load “above average” with a number of repetitions close to the maximum.

Sled pull

Recently, such deadlifts have become very popular in the world of powerlifting and crossfit. They can be performed on training or rest days. However, you need to start carefully so that they do not interfere with your strength training. You don't have to buy an expensive sled. And it’s enough just to tie a rope to the working weight or use support levers.

Technique. Find a suitable area and wrap the rope around your waist. You have a weight that you will pull on yourself. Start at a slow pace, 1-2 times a week for 10 minutes. If this does not affect your work in the gym, then you can increase the weight.

You can work on strength endurance using almost any strength exercise. To determine the training structure, you can use the following guidelines based on RM (Repetition Maximum) values:

You can add more complex barbell complexes if you are already sufficiently prepared and confident in the technique of each individual exercise.

Complex with barbell "Bear"

The complex involves using light weights and performing a series of exercises without rest, without lowering the bar. One of the popular complexes in CrossFit is known as “Bear”.

The bar is loaded with relatively light weight. You start by placing a barbell on your shoulders and do deep squats with the barbell on your chest. When lifting up, the bar moves behind the head. Next, you place the bar on your back and perform deep barbell squats. Again, when lifting, the bar should be behind your head. Finally, place the barbell back on the floor and start over. You did one rep, but you need to do 6 reps with a light weight. This challenging set of exercises will make you sweat.

Complex with barbell Bear

There are many options for endurance training and strength development. Remember that you need to start small, gradually adding loads. As soon as there is progress in endurance, it will immediately be reflected in the gym. The workouts will seem easy, and you will cope with them faster.

And an additional version of strength training from CrossFit.

Strength endurance. Running and barbell

And street workouts in styleworkout.

Endurance training on horizontal bars

* - The service is in beta testing

In the same way, women can tailor their CrossFit training to develop aerobic, strength endurance, or a combination of both, and significantly improve their training.

Building workouts to develop endurance

When starting work on developing endurance, it is necessary to adhere to a certain sequence of training.

• At the initial stage, it is necessary to focus on developing aerobic capabilities, improving the functions of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. development of general endurance.
• At the second stage, the volume of loads should be increased in a mixed aerobic-anaerobic mode.
• At the third stage, increase the volume of loads through the use of more intense exercises performed by the methods of interval and repeated work in mixed aerobic-anaerobic and anaerobic modes, and selective impact on individual components of special endurance.

Nutrition to Improve Endurance

Taking sports supplements - isotonics, energy drinks, creatine, beta-alanine, amino acids, bcaa and pre-workout complexes will help you increase your endurance during training. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!

Endurance Training Supplements for Men

Olimp Sport Nutrition | Beta Alanine Xplode?

Recommendations for use: one serving before training.
Recommendations for preparation: depending on body weight: up to 70 kg - dissolve 3 g in 80 ml of cold water. 70-85kg - dissolve 6 g in 160 ml of cold water. Over 85 kg - dissolve 9 g in 240 ml of cold water.

The advantage of Olimp Sport Nutrition "Beta Alanine Xplode" is that it is presented in powder form. This way you can choose the correct portion size depending on your body weight.

Olimp Sport Nutrition | Knockout 2.0?

Take one serving (6.1 g of powder or ½ scoop) 30 minutes before training mixed with 250 ml of water

Ingredients: L-citrulline, beta-alanine, citric acid, L-arginine hydrochloride, taurine, L-tyrosine, silicon dioxide, flavors, caffeine, guarana seeds, barley extract, acesulfame K, sucralose, sodium cyclamate, cayenne pepper seed extract , black pepper seed extract, ramus serrata leaf extract, carotene, carmine, riboflavin, E150c, E150d, E133, indigo, chlorophyll and chlorophyllin, curcumin, anthocyanin, paprika extract, betanin, plant carbon.

VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula?

1 capsule 2 times a day

Taking the vitamin and mineral complex VPLaboratory Ultra Men's Sport Multivitamin Formula will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.

BioTech | Creatine Monohydrate?

5g (1 teaspoon) in the morning on an empty stomach, before and after training for 4 weeks

Its neutral-tasting powder form makes it easy to mix with other supplements such as weight gainers or protein shakes.

100% creatine monohydrate is used by athletes to increase muscle strength and endurance and also to catalyze an increase in cell volume and increase muscle mass. How does creatine monohydrate work? Many studies have shown that creatine increases muscle strength and mass. Since then, creatine monohydrate has become the most popular and most effective supplement in the world of strength athletes.

USPLabs | Modern BCAA+ ?

mix 2 scoops per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

Why is there so much leucine? The reason is that leucine plays a key role in increasing the concentration of mTOR and, therefore, the concentration of this amino acid should be at the highest possible level.

Endurance training is included in general physical training in all sports. Quality is also important in health and fitness. It also happens that all physical education activities are limited to endurance training, as this helps to resist physical inactivity, becomes a good prevention of overload of the nervous system in everyday life and helps prevent a number of diseases.

What is endurance training and what does it focus on?

Endurance training is a set of exercises and their cycles aimed at “teaching” all body systems to be under load for quite a long time and work effectively at the same time.

There are different types of such activities:

• general endurance training in the process of physical education of children. They do not have the goal of specializing in any exercises; they are performed so that the child grows up comprehensively developed;
• general endurance training during fitness classes. The goal is to prepare the client for strength work, improve mobility, correct minor posture and posture problems, and develop what is known as an exercise habit;
• specialized endurance training in different sports. They have a narrower goal, usually increasing the time under load in a certain exercise, and more optimal neuromuscular connection in it.

Endurance as a physical quality is divided into:

• aerobic endurance or endurance for long-term cycling work. Demonstrates the ability of the aerobic system to work effectively for a long time, and the contractile abilities of “slow” muscle fibers. Develops both neuromuscular communication and the capabilities of the hormonal system;
• anaerobic (in other sources - speed or strength endurance) - the ability to efficiently work out several cycles of acceleration during the training load. The peculiarity is that by developing anaerobic endurance, an athlete improves not only strength indicators, but also the performance of the heart and respiratory system, but by developing aerobic endurance, he affects his strength insignificantly.

Features of endurance training

The features of endurance training depend on the purpose for which it is developed in principle. In health fitness these are the following features:

• start training with obviously easy tasks, for example, walking at a fast pace for 30 minutes. The goal here is not so much to develop aerobic endurance, but to develop the so-called habit of movement. Most fitness sources associate the absence of this very habit with poor results in strength training, low levels of motivation, and refusal to train. However, this stage is purely psychologically transferred as some kind of “insufficient intensity training.” Many people are maximalists by nature, and engage in fitness with the same mental attitude. It is advisable for them to make up this period from a variety of activities, perhaps with training in some dance sequences, or striking sequences for boxing, or with work in various exercise machines for the development of the cardiovascular system. In general, it takes no more than 1 month, with training frequency no more than 4 times a week;
• They try to progress first in tempo, and only then in duration. This is a surer path from the standpoint of convenience and portability of training; at the initial stage, people are ready to work harder and spend less time. When aerobic endurance allows you to run light cross-country races (2-3 km) without pauses or stops, it makes sense to move on to developing special endurance

Special endurance in health fitness is often mistaken for strength training by beginners. But she is not. The goal here is not to develop muscle strength, but something else:

The problem of modern health fitness is that some trainers successfully “replace” strength training with the development of special endurance. It turns out that the client goes to exercise for years, and performs cyclic exercises with minimal weights for the same amount of time. It does not build muscle mass even to average parameters. Over time, his psyche adapts to this regime, and he is frankly bored. Motivation drops. Meanwhile, endurance training is “built into” the metabolism over time and only leads to a short-term acceleration after exercise. Calorie consumption drops, you need to eat less and less, and this is only to maintain weight. This is precisely the reason for the failures of those who “lose weight for years.”

In the practice of health fitness, a yearly cycle makes sense, where endurance exercises change their role during preparation:

• initial stage 12 weeks - general endurance, corrective exercises for posture, muscles of the center of the body, a little strength training in isolation for muscle tone;
• 12 weeks for “strength endurance” - training in squats, lunges, rows, push-ups, pull-ups, first without weights / with compensation of part of the body weight, then in the classical mode, and only then with light weights;
• 12 weeks to develop strength - a gradual shift to classic 3-6 repetitions, and a gradual increase in working weights in basic exercises;
• 12 weeks for aesthetic purposes - either muscle hypertrophy or fat reduction is selected; strength endurance training also “returns”, but in the format of interval exercises.

Methods for developing endurance

Private methods of developing endurance involve the use of running, cross-country, swimming, and sports games in children's physical education. Their goal is not only to teach how to perform work under load for a long time, but also to attract the child’s attention to training and develop a positive dependence.

Usually they start with simple exercises like running short distances, gradually progressing to 3-5 km distances. General endurance in children's fitness is also organized cyclically. Typically, 8-12 week cycles alternate with specialization in running and various sports games.

General endurance in fitness is developed through:

• aerobic training in simulators - a treadmill, rowing and elliptical machines, a bicycle ergometer and a moving staircase serve this purpose. Start with 3 half-hour workouts at a heart rate of 60-70% of MHR, and gradually progress to 200 minutes of training per week;
• alternating different types of aerobic exercise. It is recommended to perform work on different simulators in order to prevent shock overload of the joint-ligamentous apparatus of the lower extremities. Simply put, running every day is a bad idea, but running on Monday, elliptical on Wednesday, and swimming on Friday is a good idea;
• aerobic training in groups, using various choreographic combinations and steps. The theory pays great attention to the psychological aspect. “Dance” classes are not as boring as independent sessions on cardio machines, they create a positive mood, and in general, they are less likely to be abandoned due to the group effect;
• so-called alternative activities - Nordic walking, trekking, health walks. An option with a large social component for those who have problems with choreography, do not want to exercise in the gym on their own, and do not want to do workouts alone

General endurance can be trained at home - the same cardio workouts on video, and recreational walking classes with a fitness instructor, classes on home cardio equipment and simple walks or jogging. The only point is not to train like this all your life, otherwise you won’t achieve impressive aesthetic results.

Special endurance in health fitness can be achieved:

• gaining movement skills. If you perform the same squats without weights in cycles of 40-50 seconds with a 30-second rest, you can get a good workout for both the cardiovascular system and slow-twitch muscle fibers. And also - to teach a person to hold his back correctly, reach a sufficient depth of squat and eliminate unnecessary movements in the lumbar region at the level of automatism. It will be much easier for such a person to learn how to squat with a barbell than for a beginner from scratch;
• creating favorable conditions for achieving aesthetic goals. Most of the fitness club's clients come to lose weight. If their workouts don't expend enough energy, they have to follow a fairly strict diet. This deprives you of motivation and leads to refusal to train. Using techniques for developing specialized endurance, you can create workouts that will help you spend a lot, eat in moderation, and feel more alert and fit almost immediately.

Endurance training plan

For general endurance, one method is used - steady-state aerobic training. First, they warm up for 5 minutes to get the pulse to 60% of MHR, then they work for 20 to 40 minutes at this pace, after which there is a 5-10 minute “cool down” to return to a resting state and calm the pulse.

For special endurance use:

• aerobic strength intervals. Let's say you do 1 minute of slow walking on a treadmill, 1 minute of doing squats with a dumbbell on your chest at an average pace, or running uphill at an average pace. The advantage is that the exercises can be anything, the disadvantage is the need to control the technique “from the outside”;
• fartlek - load intervals and rest alternate not according to the scheme, but according to how you feel. The goal is to reach high speed in acceleration. This is usually used in running, cycling or...working on cardio equipment in fitness;
• intervals with submaximal load. The tempo part is performed with maximum power, but takes no more than 20 seconds. Rest is performed until the heart rate normalizes, or at certain periods of time.

All training methods are selected individually; during endurance training, special attention is paid to health status and monitoring signs of overtraining.

Hello friends! Once again, I am glad to welcome you to our useful, cheerful and positive page, where the most effective and truthful information about sports and a healthy lifestyle is collected. Today we will talk about a special program that helps you get in shape and increase your endurance coefficient in a short period of time. An endurance and strength training program combines standard strength training with weights and a set of low-intensity activities that should be performed for long periods of time or in high repetitions.

The contradiction between strength and endurance

How to correctly combine both types of physical training that seem to be absolutely opposite in technique? After all, with strength training, an important stage in the work is complete rest between sets of exercises and the workouts themselves (quality rest is responsible for the effectiveness of the training and the final desired result in gaining muscle mass).

The main criterion will be an increase in the aerobic capacity of the muscles, that is, an increase in the time for which the same exercise is performed at a fixed intensity (at the same time, endurance, due to the increase in the strength of the cardiovascular system, increases significantly, but this does not affect muscle volume in any way) .

Numerous studies by scientists from the NSCA indicate that it is impossible to simultaneously improve performance in these two areas: increasing endurance and strength, and in some cases this even harms the body and reduces quality strength indicators.

To support this, they give a number of reasons why, in their opinion, combined strength and endurance training does not work or does not work effectively:

1. Lack of proper rest will lead to overtraining and ultimately to stagnation of muscle growth;
2. It is an unbearable difficulty for the body to adapt to two training regimes at once;
3. Extreme fatigue of the body and subsequent complete exhaustion, especially when conducting two types of training on the same day;
4. Imbalance between the catabolic and anabolic systems in the body during parallel training.

However, in practice, the opposite is confirmed. Particularly positive results from mixed training are visible when introducing strength exercises into an endurance program in sports such as sprinting, cycling and others, that is, where you need to apply more force to the “final push” and delay the onset of fatigue.

Consequence: if everything is done correctly and in a balanced manner, then parallel training for strength and endurance still gives its positive results and the opportunity to get the desired physical shape with the greatest increase in the sports performance coefficient.

Training program

In the meantime, there are heated debates about the positive and negative effects of joint training on the body, an increasing number of trainers are creating programs based on these two types of physical activity, researching and selecting the ratio of frequency, types of exercises, their intensity and time of training to obtain the best final results. results.

Here is one of the programs for an approximate weekly workout for strength and endurance.

The first day.
Well, let's go!) We perform the exercises in the gym, each 10 times in 3 approaches:
Squatting with a barbell (we take a weight that we work with constantly), for example, you can perform the exercise;
Basic ;
2 – 3 biceps exercises with dumbbells with the usual weight;
Hyperextension;
Ellipse – 20 min;

Second day.
Running in nature – 60 min. For best results, run at variable speeds.

Day three.
Classes in the gym or at home, then outdoors.
Jumping over a drawn line or jumping rope sideways. When jumping, you should try to press your legs as close to your buttocks as possible. We perform the exercise in 3 sets of 30 seconds;
Jumping up from a shoulder-width apart position. When performing the exercise, we try to raise our knees bent in front of us as high as possible. 3 sets of 30 seconds;
Gallop on the spot (or, if space allows, a 30-meter dash). When performing the exercise in rhythm with the legs, we intensively use our arms. We perform 10 approaches of 1 minute;
Walking to the sides in a half-squat (like a sumo wrestler). 5 sets of 1 min. You should try to keep your back as straight as possible;
Swallow - maintaining balance. 5 repetitions of 30 seconds;
Running on an uneven, elevated surface (meaning some kind of hill). It is necessary to do 5-10 repetitions, depending on the height of the slope, descending from the slope - at a slow pace, ascending - with maximum effort, between approaches - rest for 1 minute.

Day four.
Training in the gym. Power. Do it 3x10 times.
Push-ups;
Bench press;
Butterfly;
Lunges with weights;
Ball training (can be basketball, volleyball, football or other dynamic ball exercises), about 1 hour.

Day five.
Endurance development day. Time 1-2 hours.
This can be an intense walk, preferably with weights in the form of a full backpack; if this is not possible, then you can “walk” on the simulator by turning on the “floors” function.

Day six.
.
Any strength exercises presented above, with repetitions of 10-12 times in 3 sets. Afterwards - dynamic training with the ball.

Day seven.
A day when it is better to do nothing, just let your body rest.

Conclusion

This training program for endurance and strength is approximate; by adjusting it to suit yourself, you can achieve beyond the desired results. I sincerely wish this for you! Remember, in a well-trained body there is an iron spirit!

See you later to discuss new interesting and useful topics. Share this article on social media. networks with friends, write and ask questions if some points remain unrevealed for you, and also write about your experience of conducting parallel training, if any.

Best regards, Vladimir Manerov

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