Strength endurance. Strength training program for beginners

Such a concept, as power endurance, has nothing to do with muscle pumping. It is not taken into consideration what kind of load the person takes on himself, but how well and how long the organism can sustain this load.

Often in the gyms you can observe a situation where two athletes who have been engaged together for a long time are in the same weight category, already on the third approach show different endurance. One relatively easy to cope with the weight, the other - from the last forces. The difference here is in the ability of the muscles to produce effort. And this ability can and should be trained.

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

Types of endurance

There is a division of it into two types:

- cardiovascular;

- muscular endurance.

From the title it is clear that the first type includes how the heart, blood vessels, lungs of a person behave under intense long loads. It is possible to develop this type of endurance by practicing cardio training, namely, running, swimming, walking, cycling, etc.

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

What determines the power endurance?

1. When a person intensively trains, in his body such a substance as creatine is produced. It gradually accumulates in the muscles and it depends on the amount of it that determines whether you will improve the next approach. If natural way of creatine phosphate is not produced enough, you can start taking a special supplement.

1. It is very important how well your muscles work together in training. The lower this consistency, the more energy you expend. Experienced athletes have no problems with this, everything is accumulated over the years of training.
2. The more a person trains, the stronger the ability to innervate the muscles. In other words, muscles have the ability to contract longer. So, you can also train longer.

It can be concluded that endurance can not be worked out in a few weeks or months. This is a rather laborious work, which will require a lot of strength and regular training.

Why do I need endurance?

Undeniable is the fact that being physically fit is very useful for health. Let's figure out why.

First, with increased loads, the human body begins to work in a different way. Oxygen is better absorbed into the blood, carbohydrates are converted into energy, and excess fats are lost. So, the body receives more useful and nutritious substances.

Secondly, the work of the heart is markedly improved. In addition, the lungs work better.

That's why the development of power endurance is a very important task for any sportsman, whether professional or amateur. Of course, with the experience of training everything will come by itself, but this takes time. If you want to develop stamina faster, then 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 on all necessary rules

To ensure that the classes are not in vain, it is necessary to comply with a number of certain rules (especially for beginners in this matter).

1. In the process of training you need to rest. Between the approaches or between the exercises - it does not matter. It's great if the breaks are not completely passive, for example, heavy exercises will be replaced more easily. So the body will be easier to cope with the loads, and at the same time, training will become more productive.
2. To train endurance is necessary every day, starting from about fifteen to twenty minutes. Gradually time increases. It is important to emphasize: gradually! The maximum time should not exceed sixty minutes.
3. Do not confuse strength training and endurance training. This is a completely different set of exercises, which should be divided. It is optimal, if between them pass day.
4. And, perhaps, one of the most important conditions. Training should bring joy and pleasure, it is not necessary to perform the exercises from the last strength and bring yourself to a semi-faint state.

Best Stamina Exercises

Everyone can conduct an effective training, which will begin to develop strength endurance. Exercises are simple, well-known and accessible to everyone. Let's consider each separately.

Run

Exercise is probably the most common. Many people simply underestimate it or do it wrong. Here's what you need to monitor:

1. The body must be able to recover. Running every day is not recommended. The best option is in a day. However, to do a break for more than two days is also not worth it.
2. Breathing should suffice, so watch this carefully.
3. If you are a beginner and have not run before, it is better to start with a walk. This, by the way, is also a very useful activity, thanks to which the power endurance develops perfectly. Athletic walking is even included in the list of disciplines of the Olympic Games. The main thing is to keep a fast pace. Then you can go to easy running literally for five minutes a day, gradually increasing the time.
4. Cardio training should have a varying intensity. First we run slowly, accelerate and again reduce the tempo.

Jumping rope

A lot of positive effects can be noticed by simply performing the exercises with a rope. The muscles of the press, buttocks, shoulders, hips, hands are working intensively. Fast fat is burned, the figure improves, the coordination and condition of the heart and blood vessels.

A few simple rules:

- When a jump is made, the whole foot must be repelled from the floor;

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

- Jumping on one leg will help to improve the result; Legs should be alternated periodically.

Classic sit-ups and sit-ups with dumbbells

Ordinary squats can be diversified, for example, by performing their "pistol" (that is, when one leg is stretched). The effect will be about the same as running. To strengthen it, you can take in the hands of dumbbells. The load will be greater, which means that the muscles will be worked even better. Especially effective squatting-pleie.

Sports games / swimming / bicycle

All this is an excellent exercise for training the general endurance of the body. The main thing only is to make a certain schedule of training (at least 2-3 times a week), and if we are talking about swimming and cycling, swimming and driving need a long distance. But, of course, you need to increase them gradually.

Push-ups and classes on a horizontal bar

It is important to wring out correctly. You can get ahead of all in quantity, but there will not be any sense, because quality is more important. Watch for the right breathing: rise - exhale, descend - inhale. Back is always only straight. The number of approaches should be gradually increased from one to five.

As for the horizontal bar, four approaches are optimal in this case. They include as many pull-ups as you can do. The body is straight, legs are stretched out. At the ascent, we take a breath.

Exercises for training the muscles of the press

When the press is rocking, it is important that when you are lying on the floor, your legs are not torn from it (it might be better for someone to hold them), and the body lift itself ends with twisting. Note that the muscles should be stressed not only when lifting, but also when the body is lowered.

Basic training program

As already noted, power endurance has nothing to do with strength training. In the second case, the athlete's primary goal is to develop the strength of muscles, pump them up, give them the right shapes.

Independently at the beginner to develop the program of such trainings it does not turn out. This should make the coach with all the characteristics of the human body. In general, any program is built on the fact that the athlete raises the maximum possible weight for himself, making long breaks between approaches. Such classes are held several times a week and usually consist of three approaches to each exercise. Basic exercises are squats, bench press, pull-up, training with dumbbells, exercises with a barbell.

How to choose the right load?

The program of strength training for beginners has the goal of strengthening the foundations of the whole organism or creating these bases.

As in any case, you can not overdo it in power loads. To be followed every other day. It is wrong to pay attention to any one zone (for example, the gluteus muscles), you need to work everything out. The exercise should be based on the basic exercises, in one training it is not necessary to include more than 5 of their kinds. The coach always makes sure that the newcomer performs the tasks correctly, so that the muscle groups that the exercise provides are loaded. Required warm-up!

Usually newcomers are selected a set of the following exercises:

- hyperextension;

- twisting (press);

- exercises with a barbell;

- thrust of the vertical block to the chest;

- bench press sitting / lying down.

Of course, this is the simplest strength training program. For beginners, it just fits perfectly. The load is moderate, but with the proper approach, the result does not take long to wait.

Strength training at home

Not everyone can afford to go to gyms. But this is not a cause for frustration, because an effective training can be conducted outside the hall. Most often at home doing exercises on the press, push-ups, attacks with weights, squats with dumbbells, exercises with weights. At home, training will become even more productive if there is a simulator. Here are some examples of exercises:

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

2. For men, excellent weight training will be exercises with weights at home. Perform them in a day. You can do mahi, sit-ups, press, push. For training, a weight of 24 kg or 16 kg is suitable. Beginners are advised to exercise with a light weight, later, when the muscles get used to the loads, useful and weight is 24 kg and 32 kg.

Whatever you are interested in, training in strength endurance or a program of strength exercises, do not forget that in any case, the body will need a lot of energy, which he will have to draw, most likely, from food. That's why proper nutrition is so important. You need to eat foods rich in protein and carbohydrates. It is imperative that nutrients and vitamins come in for food. It is necessary, of course, to abandon bad habits. Moreover, all athletes who are engaged seriously and professionally have their own nutrition programs and their strict regime. Therefore, do not forget that a properly selected diet is the first step towards the goal.