To begin an exercise routine and to realize that it is difficult for us to keep the rhythm during several consecutive minutes can be, at least, demotivating. However, there is no reason to break down as it is. Fortunately, possible to improve our resistance and increase it, making our workouts much more effective over time.
This will allow us to achieve important goals such as running for a certain time without getting tired, swimming more pools than we thought or doing that aerobic class in full. In this article, we reveal the exercises to improve endurance for the tennis game.
Exercises to improve endurance
When we talk about physical resistance we refer to the ability to carry out a specific activity or effort for as long as possible. That is, resisting the maximum effort without compromising physical performance. Exercise for tennis is compulsory to all players.
When exercises are carried out to improve resistance, what is pursued is to raise our heart rate and achieve, with the passage of time and proper training, to maintain that high frequency for a longer time, this will help us not only to improve resistance but also to burn more sugars, fat and calories during training. There are two basic types of resistance in the fitness world:
Aerobic resistance: Allows us to perform a mild or moderate effort for an extensive amount of time. It is the kind of resistance that is used when we run, we do a spinning class, or we swim.
Anaerobic resistance: Refers to the ability of a person to perform a high-intensity effort in a short period. This type of resistance is applied in the lifting of weight, for example.
Incorporating cardiovascular activity in our routine is one of the best ways to improve resistance. However, it is essential to keep in mind that people with heart problems or chronic diseases of importance, such as diabetes, should always consult their doctor before starting an exercise plan.
Bicycle or elliptical at high-intensity intervals
One of the best options when choosing exercises to improve resistance and, incidentally, burn fat, is to opt for the high-intensity intervals in which we will take our body to the maximum for a few seconds to increase heart rate. Maximum, then return to a moderate pace and continue training.
This type of exercise should be carried out for more than 10 minutes, ideally between 20 minutes and a half hour. The static bicycle or the elliptical are excellent machines to implement the high-intensity intervals, but you can also use other alternatives such as the treadmill or the rowing machine. The key to training in this way is:
- Start at a moderate pace for 5 minutes.
- Increase the intensity to the maximum, the more you can give. Hold that rhythm for 1 minute and a half or 2 minutes.
- It returns to a moderate rhythm again for 4 minutes and continues alternating both intensities until it reaches the total stipulated time.
- At first, you can start with 20-minute workouts in which the intense rhythm lasts 1 minute, as you get more resistance see increasing the times.
It is good to make clear that the moderate pace is not, under any circumstances, to go with all the calm of the world. The idea is to exercise not to take a walk, so the more you try, the better the results will be.
Running long distances at a moderate pace
Do you run out of the air when running? Do you feel that you can not spend even 5 minutes doing it? Physical resistance is the aspect that most influences this condition along with adequate breathing. But getting a good resistance to running is not something that comes from one day to another, but we must work it. So, one of the most indicated exercises to improve resistance if you want to join the world of running is to run long distances at a moderate pace.
The sprints are not, for you for now, start by marking a goal. For example, 3 kilometers go to a good cadence that allows you to make a physical effort without exhausting you right away. Week by week, as your physical response improves, add more kilometers to your travels. You will see how in a short time you get a great evolution.
Jump the rope, a great option
It sounds easier than it is, and even though we could spend whole evenings as children doing it, jumping rope deserves an important physical effort, good coordination, adequate breathing and strong joints that support the impact. In the beginning, you will not be able to spend much time jumping, but as you incorporate this activity into your exercise routine you will be able to spend more minutes doing it. Burning calories to the maximum and boosting your aerobic endurance.
Climb stairs, until Rocky did it
The friend Rocky Balboa became one of the great tops of training in which climbing the stairs were part of the routine. Like jumping the rope, this activity requires us to breathe properly and have physical resistance to do so without getting up with the tongue out.
The idea is to climb the stairs at speed your resistance allows, timing the time it takes you to reach the top. As you practice, you should be able to do it faster. Once you have perfected the technique, you can even use weights to increase physical work. This practice is only suitable for people with healthy knees and joints that can withstand the impact.
For those with more experience, the training circuits are always among the exercises to improve endurance. Because they work cardio and repetitions to help us lose calories and strengthen muscles.
It is simply a matter of establishing a circuit in which very short breaks are made to rest at the beginning, but where then the exercises can be done without pause. The key is to work different muscles not to exhaust them. A good circuit can be:
- 3 minutes of cardio at high intensity
- A series of 15 push-ups
- A series of 20 abdominals
- A series of 15 squats
- A series of 15 repetitions of exercise for the biceps with bar curl
Repeat this circuit 4 times preferably without pause. This is just an example; you can add the exercises that most stimulate you to make it your own.
Do not you resist a pool? Then you are in luck because swimming is, from always, an excellent option to improve cardiovascular resistance, activate the circulation of our legs and strengthen the arms. It is so effective that at first, it will cost us to make a few pools, but as we practice, we can spend even more than 30 minutes kicking.