endurance

introduction

People to the tension of physical activity durable ability, is the human body long time for continuous muscle work ability, namely against the ability of fatigue. Endurance include two aspects, namely, muscular endurance and cardiovascular endurance. Endurance of improving depends not only on the man's mature, also and the load demand relevant. Conforms with the regular endurance sex load training can make muscles, organs, cardiopulmonary, blood, immune system and material metabolism regulating appear adapt phenomenon.

The basic way stamina diathesis development has two, one is to strengthen muscles and increase muscular endurance training, another way is to enhance cardiopulmonary function. Can arrange outdoor longer walk, run, skip, climb, swimming, skating, all kinds of ball games, etc. And should also pay attention to our strengths, step-by-step, avoid excessive fatigue.

Stamina diathesis classification:

According to the human body's physiological classification system, can be divided into muscular endurance and cardiovascular endurance. Muscular endurance also called strength endurance, cardiovascular endurance is divided again aerobic stamina and anaerobic endurance. Anaerobic endurance also called speed endurance, still can be divided into the original phosphate powering anaerobic endurance and glycolysis powering anaerobic endurance.

According to the influence of special stamina diathesis, can be divided into general endurance and specialized endurance.

Exercise methods

Muscle strength of growth depends on certain load of scientific training. Sports load reasonable degree directly influence the workout. The major factors that affect load there are five.

1) strength: namely load resistance resistance of size, tell commonly, with the limit load of over 85% weight for high intensity, 60-80% for moderate intensity, below 50% for low intensity, often in the utmost can do only 1-3 times the weight of big intensity, 6-12 times for medium intensity, 15 times more for low intensity.

2) number of groups: the use of apparatus to count: general 4 group below for less number of groups, 4-8 groups for the number of groups, in group 8 or above for the number of groups.

3) number: a group of the movements in the number of repetitions, usually with 1-5 times for a few times, 6-12 times in number; for 15 times more for many times.

4) density: refers to each group rest time length. Break up to 2-3 minutes for small density, 1-1.5 minutes for medium density, Each group of intermittent within 30 seconds for big density.

5) speed of action: refers to the movement speed, according to research, develop rapidly to explosive force of growth advantage, mixture velocity strength, and slow and favorable for development of muscle is medium speed advantage. According to the purpose of different exercise on load factor regulating task, development, increasing the size of muscles, explosive or increase muscular endurance cut fat, its practice factors are different.

In the fitness, fitness movement need to undertake weightlifting and various weight training to develop muscle strength and increase muscle volume, and many sports in the training process also often use weightlifting and various weight development muscle strength, therefore, all of the sports exercises, fitness, bodybuilding training is indispensible grasp develop strength content and reasonable use of it, you will be in training and achieve their ideal goal.