Exercises improving endurance

 

  • The level of endurance depends primarily on the functioning of the circulatory and respiratory organs, the metabolism and the nervous system.
  • A significant condition of endurance is the coordinated functioning of the organs and organ systems.
  • In the exercises requiring endurance, the functional capacities of the body are determined on the one hand by the adequate movement skills (technical skills), on the other hand by the aerobe and anaerobe capacities.
  • The basis of the improvement of the anaerobe (performance without oxygen) functioning is provided by the conditions created by the aerobe (performance with high levels oxygen) exercises..

The exercises improving endurance can be the following according to their character:

- Energy type: sustained movements, or sustained movements with increasing pace (a major loss of energy);

- Circulatory type: resting between the sustained movements until the resting of the pulse;

- “Muscle” type: rapid movements performed with full strength or in more difficult conditions.

Exercises:

a) Natural exercises:

In addition to the traditional exercises of endurance (e.g. running), most natural movements contribute to the improvement of endurance if they are performed on a regular basis and if they always involve some kind of load on the body.

b) Definite form exercises:

  • The improvement of endurance can also be achieved by continuously repeated free exercises of basic form that involve most muscle groups, if alternating the pace of the performance results in the domination of the aerobe processes.

Methodological aspects:

  • In the methods improving endurance, the varied application of the loading factors (intensity; duration; the period of resting; the nature of resting; the number of repetitions) is particularly important, because the type of exhaustion can be regulated by these.
  • The performance of the exercises improving endurance should be taken to the point where the individual is forced to exert conscious effort for the sake of the intensity of the movement. In this way, the individual adapts.
  • Movement coordination plays a very significant role in the performances requiring endurance, therefore the movements should always be performed with good technique, because this makes the economic mobilization and use of energy possible.
  • The adoption of correct respiration is an important health development task, which can be achieved primarily through the loads of the endurance.