Running is not for everyone. This is hard work, which for many people seems a little boring and monotonous. But there is good news - you can become more resilient in other ways besides running. How? Read on and learn how to train endurance without jogging.
Some people love the feel of a good run. They are delighted with the early morning run, enjoy the time outdoors, when the sun is just beginning to rise. They put a strain on the body to see how far they can go or how successfully they can overcome the urge to give up when things get difficult.
For other people, this is the worst nightmare.
The thought of running along the sidewalks of the urban jungle fills them with horror. Pain in the knees, tension in the legs and burning sensation in the lungs are simple for them - simply not worth all the benefits of running.
You must know how to increase the stamina of the body without running ... and that is why we are here ...
The benefits of running
Have you ever looked at yourself in the mirror and thought ...
Should I lose a few pounds?
Wow, do I really need to lose weight?
If you asked yourself such questions, then most likely the first exercise that comes to mind is running. The second most popular is fitness classes.
Running actually provides a burden on health and has its advantages. And this is a key moment for many people who want to lose a few pounds or improve their health.
Whether you like it or not, it cannot be denied that running is one of the best tools for maintaining health, avoiding illnesses and overcoming the limits of your functionality.
Burns calories and increases energy consumption
According to a recent multidisciplinary assessment of health and well-being benefits, joggers burn an average of 790 kcal each time they go for a run. They have the perfect opportunity for sightseeing, socializing and exploring nature.
Keeps your heart healthy and reduces the risk of vascular disease
While more than 600,000 people die each year from heart disease, it is important to do everything possible to protect themselves from this serious illness.
Quitting smoking, eating healthy, reducing stress and reducing body fat are all great ways to strengthen your body.
Studies show that for every 16 kilometers a week, the risk of heart disease decreases more and more.
Improves your aerobic skills
If you want to tighten your body and increase stamina, running is a great option. At higher intensities, running increases your VO2 max, an indicator of your body's ability to absorb oxygen from the environment.
Jogging through the park or just around the city improves the blood circulation in the body, gives a boost of vigor and effectively uses oxygen to generate energy.
Strengthens bones and protects against destruction of bone cells
Osteoporosis affects about 200 million people worldwide. This is a disease in which bones become fragile and break much easier.
Exercises such as running are great for protecting bones, because every time you touch the ground with your foot, this touch affects your ankle, knee, thigh, and spine.
A study was conducted in which 42 men participated. The study found that running is more effective at improving bone mineral density than cycling and strength training.
And here are a few more advantages ...
- It is easy, convenient and cheap;
- You do not need any equipment;
- It is an easily acquired and useful skill;
- Increases Strength, Speed and Stamina;
- Reduces the possibility of cognitive impairment.
Running is a popular activity that increases calorie burning, mood and fitness ... but not everyone likes it.
If you are a beginner, read tips on how to start running and how to run for weight loss .
This is how your stamina actually goes up.
We talked enough about the benefits of running. And we know that you are here because you are looking for alternatives that will increase productivity without having to lace up your sneakers and go for a run.
And this is awesome.
But to answer your question, we need to figure out what stamina is ... and how it actually rises when you exercise.
Endurance is the ability to withstand prolonged physical activity.
It is about being strong during hard training and having the motivation not to quit doing it as your intensity increases.
The development of endurance depends only on the stimulus that you find during exercise. Choose the right incentive and productivity will increase significantly.
Here is a detailed explanation of what happens to your body during training to increase endurance (all exercises except jogging):
- Your heart muscle is growing - working to develop a “functional” is like “weightlifting for the heart.” The walls of the heart grow and harden, so you can pump more blood in one stroke - a process called myocardial hypertrophy.
- The resting heart rate is reduced in order to balance the increased blood volume; the heart does not need to beat regularly to maintain blood flow. A low heart rate of 55 and below is a sign of considerable strength and endurance.
- The number of red blood cells increases - the blood contains more oxygen, which means that you can provide a higher concentration in the muscles.
- The capacity and efficiency of the lungs improve - just as the blood volume increases, the tidal volume also increases. You can take a much deeper breath and help enrich the cells with more oxygen.
- The absorption of oxygen increases - this is the best indicator of cardio-respiratory endurance. It means that you can use more oxygen during exercise.
- You do not accumulate by-products so quickly - during training, hydrogen and lactate slow down the work of muscles, and therefore you have to slow down. However, as productivity increases, the body does not accumulate so many by-products, which contributes to a more effective training.
Increased stamina is associated with various physiological adaptations that occur with your heart, blood vessels, lungs, and muscles.
How to increase endurance without running
Running is just a form of exercise. As long as your body receives the right stimulus, you will still experience the physiological adaptation necessary to improve your fitness level.
And while running is a great activity to increase stamina because it challenges the heart, lungs, blood circulation and muscles, this is not the only way ...
When it comes to developing stamina and improving fitness, the question is not so much what you do, but how you do it.
For weight loss or overall health, it’s normal to work at low and light intensity: you still burn calories and increase energy consumption.
But in order to improve the efficiency of your lungs and muscles, make your vascular system stronger and teach your body how to deal with more exhausting workouts, you have to work hard.
Exercises with intensities above 80% of your maximum heart rate make your body adapt. This is what will help you increase your stamina and improve your physical fitness.
Training systems, such as high-intensity interval training, are great for increasing endurance, because they include high-intensity exercises, but only for short periods.
Studies have shown that interval training burns 13.4 kcal per minute and improves everything from VO2max to aerobic power.
And best of all, you can do high-intensity interval training on bicycles, in the pool, and even in the gym. You don’t have to run at all.
This is such an easy way to improve your stamina that you might not even have thought of.
When you exercise, you must work with your own body weight. The higher the mass, the more energy you need to use. Imagine carrying a backpack full of bricks during your workout - this will give you an idea of how much extra weight can affect stamina.
The best way to increase stamina and “strength in relation to weight” is to reduce excess body fat. Thus, the body does not consume so much energy during training, and you automatically improve performance.
Here are 5 sets of exercises for circular training for all muscle groups for fat burning , which can help achieve what you want.
Train to become stronger
Have you ever had a situation where you were training and suddenly realized that your leg muscles seem very heavy without any great fatigue or your arms simply cannot move?
Muscle weakness can be a real limiting factor when it comes to stamina.
Including strength training in your weekly routine helps combat fatigue during cardio exercises and increase strength and stamina at high intensity.
Do not expect to turn into a muscular bodybuilder. Even marathon runners do weightlifting to increase productivity.
Here are the best strength exercises to start with:
- Squats and lunges;
- Thrust down on a high block and other types of traction;
- Push-ups, bench press and bench press;
- Flexion and extension of the arms.
Purpose: 2-3 approaches for each exercise and use weights that will make you sweat for 8-15 repetitions.
Psychological resilience is key
Yes, elite athletes have a high level of physical fitness, and their genetics is suitable for very specific events; but there is another feature that they have ... stamina.
Endurance is as much a psychological aspect as a physical one.
If you ever thought, “Wow, this is difficult, maybe I just need to quit” or “I can't do it” during a really intense workout, you will realize how powerful your brain can be when it comes to creating or stamina restrictions.
Endurance is basically the ability to fight fatigue.
And the good news is that you can train mental stamina as well as physical. You just need to "dig deeper."
- Think about why you exercise when the intensity is high. This is a great motivator.
- Come up with solutions, not excuses.
- Practice daily “rituals” that promote positive thinking.
- Do not break your routine.
- Accept the fact that it is sometimes difficult. But you can all.
- Reward yourself if you go beyond the comfort zone.
And the best thing about mental endurance is not just physical exercise. It improves your daily life, work and attitude in general.
To summarize: can you really increase stamina without running
Endurance is the maintenance of prolonged physical effort during exercise. This is not just willpower and determination, but also in good physical shape. And its development comes down to how you train, and not what you do.
You can ride a bike, swim, walk or work out in the gym, and you will improve endurance.
Just train with the right intensity and develop mental stamina to optimize results.