Physical endurance is the ability of the organism to maintain long exercise stresses without considerable decrease in working capacity and fatigue. Trainings are necessary for development of endurance.
Regular jogging contributes to the development of endurance. It is necessary to run not less than three times a week, and duration of one training has to be at least 20-30 minutes. Over time it is desirable to increase duration of running trainings up to 60 minutes.
To be engaged in run with comfort, it is necessary to get suitable sportswear and footwear. Sneakers for trainings have to have the elastic sole, and the clothes have to be sewed from the breathing and light fabrics.
Overcoming the distance, it is necessary to control the breath and speed of run. To be tired less, it is necessary to breathe exactly, and to run with the constant speed and not to hurry. Especially at the first trainings it is impossible to exhaust the organism the raised exercise stresses at all and to try to run quickly. It is important to understand that if the training purpose not run on speed, and development of endurance, then haste doesn't help to achieve desirable result.
Those who very quickly is tired of run are recommended to work at first sports walking. Unlike run at which on the foot the increased load is necessary when walking the load of legs decreases twice. At sports walking trains not only legs, but also muscles of the shoulder girdle and also back muscles.
During the occupations sports walking it is necessary to follow two rules: 1. The leg taking the step forward completely becomes straight. 2. One of the foot of legs constantly has to be in contact with the earth. That is, when one leg comes off the earth, the second has to attack the earth (at run of it doesn't occur, during run the athlete has the so-called phase of "flight" which lasts fractions of a second). Therefore fast walking shouldn't turn into slow run. Winter sports too perfectly temper the organism and develop physical endurance, especially it concerns driving on cross-country skis and speed skating. Driving on cross-country skis loads the large number of muscles and helps with fight against excess weight. If to ride 2-3 times a week, then it will allow to strengthen legs and humeral muscles and also to make the organism more hardy.
Training endurance, you shouldn't forget also about regular home trainings. The morning exercises which include such exercises as squats and push-ups perfectly raise the organism tone.
Skating develops not only endurance, but also trains the vestibular mechanism. Regular jogs on skates on ice tracks are the excellent alternative to running trainings. In the summer for development of endurance it is very useful to float. Swimming trains the respiratory system much more effectively, than run. Besides, hydrotherapeutic procedures promote training and strengthen immunity. However for achievement of necessary effect it is regularly required to float (2-3 times a week). And to increase endurance, it is necessary to overcome for one training on 300-400 meters. Of course, it is necessary to make distant heats not from the first trainings. The distance needs to be increased gradually, since 50-100 meters.