Endurance training is a key component of many athletic activities as well as highly demanding occupations. High levels of endurance will prove valuable to any athlete regardless of sport specialization due to its importance in the performance of high volume work. Specifically, endurance refers to the length of time that an individual can perform work at a given intensity. The amount of time allowed to perform this work varies within each individual but is mainly governed by fatigue. By sustaining the willpower to overcome fatigue, this will lead to adaptation of the stimulus and, inherently, improved endurance.
What Is Endurance Training
Interval training involves repetitive bouts of high intensity mixed with low intensity training. This type of training will allow you to work at higher intensities for longer then normally feasible during continuous high intensity exercise. It is very effective and plays an important role in any sport or activity that includes high intensity components.
To begin, start with a work to rest ratio of 1:5. So, say you want to increase your stamina in running, after you have warmed up, run for 1 minute and then walk for 5 minutes. Continue on this path until you have completed the cycle 10 times. Once you are able to finish 10 sets of this ratio with relative ease, change the ratio to 1:4, then 1:3, and 1:2. Finally, a work to rest ratio of 1:1 is your ultimate goal for maximizing endurance potentials. At this point, you can then increase your interval time to 3-5 minutes per cycle. The more you challenge yourself in the work intervals, the more training adaptations you will induce, and the better your endurance will become. This is an excellent means of increasing endurance in high intensity activities by continuously increasing the amount of stimulus on the body.
Aging is the one thing that every individual has to go through at one point of their life. No one can stay young, because the Fountain of Youth has yet to be discovered (even though Captain Jack Sparrow did find it and destroyed it) and our bodies are composed of cellular materials which degrade as one ages.
It is a common characteristic to see people having wrinkles, fine lines around the eyes and skin sagging around the arms and the thighs. As one ages, the muscles lose their ability to repair and rebuild themselves quickly as they used to.
According to research, aging contributes to poor muscle endurance and recovery. To stay in shape, it is important to exercise. This is because longer periods of atrophy are known to be more challenging when it comes to overcoming them. As an individual, you need to know that older muscles do not respond well to sudden bouts of exercises so you have to take steps to build endurance.
Below are 3 exercises that help to build muscle endurance for the elderly.
To perform this exercise, start by lying flat on your back with your legs bent around the knees and the feet on the floor. You can place an exercise mat on the floor to provide support when you lie down. Proceed by placing your hands around the ears and make sure your elbows and shoulder joints are aligned when making movement.
Curl your upper body slowly towards the ceiling until your rib cage is off the floor. The reason for this is to allow your body to form a large “C” shape as your chest will be brought closer to your knees. Remember to keep your lower back on the floor in order to increase endurance.
Repeat the exercises two to three times in a set of 15 to 20 reps.
The pelvic area is most affected when one ages and with this exercise, you can be able to build muscle endurance. To perform the exercise, lie on your back and have your legs bent while your feet are flat on the floor.
Pull your belly button inward (toward your spine) until you are able to experience tightness around the abdominal muscles. Shift your pelvis upwards until your lower back experiences a slight pressure as it acts as a pivot for your upper body.
Remember, your butt should not lift of the floor. Once you have done this, lower your pelvis back to the floor. The exercise helps to work on the lower part of the abdominal muscles finally strengthening them.
Remember the twist dance back in the early sixties which you performed while on your feet with your girlfriend/soon-to-be wife; now you will have to invoke the similar moves but when sitting and with your shoulders. You need to have an arm-less chair for this exercise. Sit with your back straight, your hands and elbows at the center part of the torso. Twist your shoulder to the right and the left but not your arms. Repeat two sets of 15 repetitions.
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