How to build physical strength, training menu to increase endurance
There are times when you wonder what kind of way is better to build your physical strength. Therefore, this time, we will thoroughly explain how to easily build physical strength. how to build endurance. tips on building physical strength. from the points to check before building physical strength! Please review your exercise, diet, sleep, etc., And work hard to easily build up your physical strength
【Basic knowledge】 two "points" to check before gaining physical strength
Many people may feel that they are not physically strong these days and want to improve their physical strength.
However, even if you vaguely say that you want to build physical strength, you don't really know where to start. First of all, it is important to check the condition of your body and then formulate a strategy for what will be effective.
Let's take a look at what you should check to determine the direction of your physical fitness.
Point (1) check if you want to build physical strength or endurance
In terms of the development of physical strength. the same method is not effective for everyone.
If you have not yet practiced determining the difference between physical strength and endurance or both. You can use unnecessary energy.
First of all, it is important to check the condition of your body and determine whether you need physical strength or endurance.
What is the definition of fitness?
Physical fitness is the basic physical ability required to exercise and move in everyday life. Physical strength is
Muscle strength: the ability to move muscles.
Coordination: the strength required to use the body well.
Instant energy: energy that can be extracted immediately.
The ability to withstand physical activity and other influences for a long time ،
It is divided into four parts, and each Force supports each movement. Do not be limited to muscle strength, the ability of the four strengths decreases with age at about the age of 15, so training is required only to maintain them.
Even if you are in your 20s, 30s, 40s, and 50s, your physical strength will improve if you work on muscle training and aerobic exercise. so be aware to work within reasonable limits.
What does the word endurance mean?
Endurance includes cardiorespiratory endurance. and muscular endurance.
Cardiorespiratory endurance: the ability to continue continuous exercise for a long time.
Muscular endurance: endurance of muscles that perform the same movements.
Muscular endurance is often referred to as muscle strength, and endurance often refers mainly to cardiorespiratory endurance. Endurance refers to muscle strength and physical strength that can withstand prolonged exercise and constant burdens. and loads. which can also be translated as endurance and perseverance.
It is closely related to aerobic exercise ability. and aerobic training such as running can be expected to improve your ability.
Point (2) be aware of continuity in the 30s, 40s, and 50s
When you reach the 30s, 40s, and 50s. your physical strength and endurance decrease year after year, unlike when you were young.
Many people run out of breath .as soon as they go up and down the stairs due to a lack of endurance, and many people are shocked by their aging bodies.
Unlike when I was young, to gain strength in a weakened body. it is more important than anything to keep playing sports. The point is to continue firmly because simple exercises are good.
By being aware of exercises that are easy to continue in your daily life, you can prevent a decrease in physical strength and endurance and build physical strength.
Tips for building physical strength/endurance. Build your strength efficiently!
There are many ways to build physical strength. but you can get higher results if you learn a powerful and effective method before exercise instead of just doing it right.
Also, if a beginner suddenly engages in a strenuous or difficult workout, then the workout itself will become exhausting and will not last.
Therefore, here are some tips that I would like people. who is just starting to build physical strength and endurance to check?
Tips for building physical strength (1) exercise at a specific time of the day
When you first start exercising to build your physical strength, everyone is excited, So why not put in a lot of effort and time into it?. However, if you suddenly exercise for a long time. it can cause muscle pain and body aches.
First, set a daily time that you can work on within a reasonable range. At first, it's okay to spend a little time, like 15 minutes a day. Once you get used to it. you can extend your day or change it to a slightly more intense workout.
If you are a beginner in training in your 20s or in your 30s, 40s, and 50s who have not practiced for a long time, you should start by putting a load on your body.
Tips for building physical strength (2) if you don't get enough exercise, start with a simple workout
Most people who realize that they are not exercising enough have reduced muscle strength and endurance.
Even if you suddenly try to do strenuous exercises, you cannot hold out for a long time due to a lack of endurance, so try to start with simple exercises.
For example, it is recommended to do something that you can do while incorporating it into your daily life. such as walking at home or practicing climbing stairs. To gradually gain physical strength. do not suddenly do strenuous exercises, start with simple exercises that are easy to follow.
Tips for building physical strength (3) make it an ongoing habit
To be honest, if your goal is to gain physical power, it is difficult to get the effect just by exercising occasionally. As the human body grows to withstand the load given to it, heart and lung function and muscle strength gradually increase, and physical strength strengthens.
If you can't exercise consistently, keep your schedule low first. For example, if you decide on a schedule, such as I go to the gym on Wednesday. it will be easier to keep exercising because it will become popular.
Even if you think that exercise is annoying at first, once it becomes a habit and becomes part of your life, you will be able to continue it normally.
Tips for building physical strength (4) training with short breaks
Even if you want to exercise but can't take too long, you can exercise effectively even in a short time by incorporating interval training.
Interval training is a high-intensity and low-intensity exercise that facilitates the achievement of results in a short period that lasts with breaks in between. If the interval is too short, you will start with a load on your body. so it is better to change it according to the intensity of the exercise you are working on.
It is also part of the gym studio program to make it easier for people who find it difficult to plan and do it on their own. If you are not confident that you can make an effective exercise plan yourself, please use it.
Tips for building physical strength (5) if you want to build muscle endurance, train the muscles
Even if you exercise to gain physical power and your cardiorespiratory ability improves, if you lack muscular endurance, your body will not be able to keep up with long-term exercise. For example, the cardiorespiratory skills required to complete a full marathon can be acquired through other exercises. such as swimming, but muscular endurance for running can only be gained by running.