IMPROVE PHYSICAL RESISTANCE: HOW TO GET IT WITH SPORTS AT HOME

Anyone who is passionate about sports has heard of endurance as one of the four basic physical qualities. But why is it so important to improve physical endurance? Continue reading this article to know more.

Endurance is the body's physical ability to withstand effort and the ability to recover quickly after physical activity. That is why it is so important to work it well.

Improving physical resistance is essential to keep the body in good condition and keep the heart and lungs healthy and strong. Exercising not only improves physical fitness, but also strengthens the body, as long as the sport is practiced responsibly and without forcing the physical condition of each one.

A person with a good resistance manages to do a greater number of activities without getting tired, thus managing not to arrive exhausted at the end of the day. Of course, maintaining and achieving good resistance requires a fundamental ingredient: perseverance.

Starting an exercise routine and finding that it's hard to keep up for several minutes in a row can be demotivating. But there is no reason to give up, as fortunately it is possible to improve resistance and increase it, making training much more effective.

WHAT IS RESISTANCE TRAINING FOR?

Endurance capacity is not only important to work on when playing sports and doing exercises in the gym, but having good physical endurance will also help you in your daily life and day-to-day activities. Apart from this, something even more important is that it helps protect you against serious diseases of the cardiovascular system. This is so because the benefits of resistance training are many.

Endurance improvement only has health benefits. Here are some benefits that improved stamina will have on your body:

• Increased lung capacity. Physical activity strengthens the diaphragm and this, in turn, enlarges the volume of the lungs. In this way, it is achieved that with each breath you receive more oxygen.
• Stronger and healthier heart. If you are in good physical shape, you get your heart to pump more blood with each beat. In addition, if you do not work on the proper functioning of the heart, you can suffer health problems due to inactivity.
• Lowers cholesterol. The practice of exercise increases the levels of good cholesterol and reduces bad cholesterol.
• Control blood pressure. The blood circulates more fluidly, which prevents diseases such as hypertension.
• Keeps sugar levels stable. Helps prevent type 2 diabetes.
• Improve your mood. Aerobic exercise has the unique ability to relax the body, fighting stress, anxiety, and depression.
• Helps lose weight and reduce body fat. Always accompanied by a proper diet, it will help burn calories and lose weight.

WHAT TYPES OF RESISTANCE ARE THERE?

One of the factors involved in physical resistance is oxygen consumption, which determines the type of resistance present when performing an activity or effort. This is where the two types of endurance come into play: aerobic and anaerobic.

Aerobic resistance

Aerobic endurance is the ability to perform a low-intensity effort for a long period of time, keeping the supply and consumption of oxygen in balance. This training is designed for people who like to bike, swim, run or walk.

Anaerobic resistance

Anaerobic resistance is the ability to perform efforts or activities of short duration, but of a high level of intensity, with an imbalance between oxygen supply and consumption. An example would be lifting weights.

WHAT SHOULD YOU DO TO IMPROVE PHYSICAL RESISTANCE?

Among the requirements to improve physical resistance are: desire, perseverance and will. Before you start playing sports you should take into consideration several factors to start training optimally:

-           Adequate level. You can not start with a very high level since you would end up exhausted in the first training and, forcing your muscles and breathing too much. Therefore, you should start at a lower level to gradually increase in intensity. Overexertion is not recommended!

-           Increase the intensity little by little. As we have mentioned in the previous point, as you see that your body increases resistance, you can demand more intense activity. Gradually increase the intensity and speed of your activities.

-           Good nutrition. It is important that it is a diet rich in carbohydrates, these give a lot of energy. Having a good diet is essential to maintain a good physical condition.

HOW TO WORK RESISTANCE AT HOME? 5 EXERCISES TO IMPROVE IT

The most recommended exercises to improve resistance are those related to cardio. At home you have the opportunity to practice many of these exercises and still get the best benefits. Here are some examples:

• Spinning.
• Elliptical exercise.
• Running on a treadmill
• Exercise on a treadmill.
• HIIT training on Air Bike.

Spin bike or elliptical at high intensity intervals

One of the best options when choosing exercises to improve endurance is to opt for high-intensity intervals in which the body is pushed to the maximum for a few seconds in order to increase the heart rate, and then return to a normal rhythm. moderate and continue training.

This type of exercise should be done in sessions of more than 10 minutes, ideally between 20 and 30 minutes. The spinning bike or the elliptical are great machines to put into practice these high-intensity interval exercises. To train optimally in this interval mode, you must follow a series of tips:

1. Start at a moderate pace for 5 minutes.
2. Increase the intensity to the maximum and hold that rhythm for a minute and a half or 2 minutes.
3. Return again to a moderate pace for 4 minutes and continue alternating both intensities until you reach the total time you have set.
4. In the beginning you can start with shorter workouts of about 20 minutes in which the intense rhythm lasts 1 minute. As you achieve more resistance you can increase the times.

Before performing any training routine, you should do a warm-up to prepare the body for the sports session. A proper set-up before training is essential to perform better and avoid any type of injury.

Next, we leave you the different exercises that you can practice at home to improve resistance with fitness machines or without them:

Sport is important, not only to have a good physical appearance, but also to maintain good health. One of the keys to achieving this is to improve physical resistance. Find the sport that you like the most, get one of the home gym machines that we have in the ATAA Sports online store, and... cheer up! Your body and mind will thank you.