Bodybuilding 10 tips for developing endurance
Someone who wants to be healthy, must practice a variety of physical qualities. Do not assume that training absolute strength or strength endurance can be harmoniously developed.
The average gym goer should think about how to harmoniously develop strength, agility, coordination, endurance and flexibility. Naturally, this way is not suitable for professional athletes who have to concentrate on any one of the physical qualities due to its sports specialization. However, if You are a person who wants to be healthy and attend the gym
regularly a few times a week, tips for the endurance can come in handy.
The advice to drink enough water will give You the followers and fans of almost any sport, but for endurance training it is critical. If You don’t drink enough water, You risk to earn first muscle exhaustion, and then and muscle damage. For this reason those who are engaged in power sports and at the same time trying to develop endurance, often fail, because they lead to the destruction of muscle tissue. Often beforework on endurance, so-called hyperhydrate. Hyperhydrate – this is about half a liter of water drunk before the start. This technique is used by professional athletes before the start and can be also used by Amateurs for 40-50 minutes before training. Make sure to drink at least 16-24 ounces of water an hour before a workout, advises Justin.
2. Dynamic warm-up
Many students start their training with a short run on the track or on the spot, however, it appears that the body is not enough. Our body requires at least 10 minutes warm-up that stimulates the secretion of synovial fluid, lubricating the joints, as well as primary muscle warming up. The series of light push-UPS, squats or lunges would be a good start for a successful workout.
3. Wear appropriate shoes
Remember that ordinary sneakers hardly suitable for training. As a rule, ordinary running shoes are suitable in order to conveniently move around the city. For sports need special sports model. Try to find a competent seller in the section of sports shoes that will help advice.
4. Force element in the training program
Research suggests that when athletes, working on endurance, include in its program of strength training, their health, and improve sports performance. Make sure to perform 2-3 strength workouts a week (every 30-40 minutes).
5. An adequate supply of protein
Well-balanced diet – important for any athlete. Often, those who focus on endurance, sin in terms of protein intake. This means that thinking about the necessary amount of carbohydrates, the athlete forgets about the protein. This, naturally, leads to the fact that the body is not getting enough amino acids needed for recovery processes. Need to make sure that You drink about 1.5-1.7 g of protein per kilogram of body weight per day.
6. Interval training
Research shows that interval training, which are included in the program several times a week, help to improve the results in endurance.
7. Quality over quantity
Remember that you need to determine the exercise program that would not lead You to overtraining. Don’t forget that moderation is extremely important. Do not attempt to fill in training volume, it is better to do some exercises, but to perform them as efficiently and with great dedication.
8. Eat colorful fruits and vegetables
Endurance training – this is a huge stress to the body. Fruits and vegetables of different colors (eggplant, blueberries, cherries, zucchini, green peas, tomatoes, etc.) contain substances that can neutralize free radicals that contribute to aging. Stress exactly what works on the body – You age as a result of “wear” a major systems issue. Eating 3-6 servings of colored fruit and vegetables a day will help to fight it.
9. High-quality carbohydrates and additives
Even if You for some reason limit daily consumption of carbohydrates, remember that before a particularly hard workout really should recharge with carbohydrate loading (complex carbohydrates). Vitamin supplements will also be useful.
10. Maintain the immune system
A good immune system – this is a guarantee that You will be vigorous, healthy and able to perform all the workouts that you have planned. Remember that a sufficient amount of sleep and proper nutrition directly affect the immune system. You can also use vegetable modulators of immunity – Echinacea, Eleutherococcus, Rhaponticum and other extracts from medicinal plants.